Workout Of The Day

Sunday, 05/07/15 – Rest Day

Saturday, 04/07/15

MOBILITY has been cancelled until further notice. WOD A) “Badger” 3 rounds for time: 30 Cleans (45/30kg) 30 Pull-Ups 800m Run or B) "Ship" 9 rounds for time: 7 Squat Cleans (85/57.5kg) 8 Burpee Box Jumps (36/24") - 40 minute cutoff will apply to both workouts. ...

Friday, 03/07/15

No Gymnastics with April during Open Gym today. Check the Facebook page for suggested skills practice. A) Press 7-7-7 B) With a 15 minute time cap: 1000m Run Then AMRAP 10 Hang Power Snatches (30/20kg) (^50/35kg) 15 Pushups (^Ring Pushups) 200m Run httpv://www.youtube.com/watch?v=NeA-PRQdOgo...

Thursday, 02/07/15

Partner WOD With a 12 minute time cap (^10 minutes), for time: 100 Wall Ball (9/6kg) (^9/6kg to 10') 50 HSPU (^Deficit) 30 Power Cleans (60/40kg) (^90/70kg) Then 6 minutes to find 1RM Hang Snatch https://www.youtube.com/watch?v=NF6yah3cgF8...

Wednesday, 01/07/15

AMRAP in 20 minutes: 10 Situps 20 Double Unders 20 Pull-Ups 40 Double Unders 30 Kettlebell Swings (24/16kg) 60 Double Unders ...

Tuesday, 30/06/15

A) Back Squat 7-7-7 B) Deadlift 7-7-7 ...

Monday, 29/06/15

2 rounds for total reps: - 2 minutes per station - 3 minutes rest between rounds - Reverse order in round 2 Row (Cals) Pushups KB SDHP (32/24kg) Push Press (40/25kg) Box Jumps (24/20") httpv://www.youtube.com/watch?v=FnQ2mSitY98 httpv://www.youtube.com/watch?v=0ueFufR-Vt0...

Sunday, 29/06/15 – Rest Day

Saturday, 27/06/15

“Bradley” 10 rounds for time: 100m Run 10 Pull-Ups 100m Run 10 Burpees 30 seconds rest https://www.youtube.com/watch?v=Il52dKJAxfY...

Friday, 26/06/15

Check out the CrossFit King Facebook page to see what's going down this weekend. A) With an 8 minute cutoff For time: 400m Farmer Carry (2 x 24/16kg) 40 Weighted Lunges (1 x 24/16kg) Rest 2 minutes: B) AMRAP in 8 minutes 8 Box Jumps (24/20") 8 Situps 8 Back Extensions 8 LH Dumbbell G2OH (1 x...