Workout Of The Day

If you want to order a Spit Roast meal for Dec 7 ($15 per head) email admin@crossfitking.com by Wednesday so that catering can be organised. Mobility 6:15pm WOD For time: 1000m Row 50 Weighted Lunges (24/16kg) 30 Power Snatches (45/30kg) 1000m Run 50 Kettlebell Swings (24/16kg) 30 Overhead Squats (45/30kg) [caption id="attachment_5276" align="alignright" width="512"] Michelle...

If you want to order a Spit Roast meal for Dec 7 ($15 per head) email admin@crossfitking.com by Wednesday so that catering can be organised. WOD A) Press 2-2-2 (2 second pause in the rack position between reps) B) 3 rounds for time: 10 V-Ups 10 Pushups 400m Run (Scale up to Toes-to-Bar, Clapping Pushups, Med Ball...

A) "Diane" 21-15-9 reps for time: Deadlift (100/70kg) HSPU or B) "Fran" 21-15-9 reps for time: Thrusters (43/30kg) Pull-Ups 9.30am Technique and Skills - Kipping Pull-Up - Clean Pulls from blocks httpv://www.youtube.com/watch?v=jcValTQIKGo httpv://www.youtube.com/watch?v=8ICLv8bJWYk...

AMRAP in 15 minutes: 5 Muscle-Ups 10 Box Jumps (30/24") 15 Wall Balls (9/6kg) [caption id="attachment_5254" align="alignright" width="448"] Kate L[/caption]...

Mobility 6.15pm WOD A) Back Squat 2-2-2-2-2 B) For time: 40 Pull-Ups 40 Pushups (7 minute cut-off) ...

“Abbate” For time: 1.6km Run 21 Clean and Jerk (70/47.5kg) 800m Run 21 Clean and Jerk (70/47.5kg) 1.6km Run ...

Mobility - Shoulder focus 6.15pm WOD For time: 5 Rope Climbs 10 Dead Ball Ground-to-Shoulder 20 Calories (Row) 40 Kettlebell Swings 80 Situps 160 Double Unders [caption id="attachment_5230" align="aligncenter" width="391"] Susan S[/caption]...

A few things: - Registration for the Dec 7 event will close this Saturday. We have over 70 people registered so far. If you are wondering if you should register don't stress about it the workouts will be no more difficult than the ones you do on...

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