Workout Of The Day

The teens and kids classes are back on this week for term 3. Teens - Friday, 4.55pm. Kids - Saturday, 8.40am. Please call Jim on 0408 590 530 for enquiries or email admin@crossfitking.com   E3M x 10 rounds   7 Dips 5 Power Cleans 3 Push Jerks 100m...

The teens and kids classes are back on this week for term 3. Teens - Friday, 4.55pm. Kids - Saturday, 8.40am. Please call Jim on 0408 590 530 for enquiries or email admin@crossfitking.com   A) For time:   6-9-12-15-18 Burpee Box Jumpovers (24/20”)   12-18-24-30-36 Wall Balls (9/6kg. 11/10’)   - 20...

Partner or solo   AMRAP in 25 minutes:   100 Double Unders 30 Thrusters (45/30kg)   3x 10 Box Jumpovers (24/20”) 10 Toes-to-Bar   3x 10 Alt DB Snatches (20/15kg) 10 Goblet Lunges (20/15kg) ...

For time: 50 Pull-Ups 400m Run 50 Wall Balls (9/6kg) 800m Run 50 Wall Balls 400m Run 50 Pull-Ups ...

A) Weightlifting   C&J complexes 20 minutes – whole group   Then   B) Continue weightlifting   Or   C) AMRAP in 10 minutes: 300m Row 20 KB Swings (24/16kg) ...

REMOM x 6 rounds   A) 10 – 15 Toes-to-Bar Or 5 – 10 Dips   B) 10 DB Bench Presses   C) 20 – 50 Double Unders   D) 7 Power Snatches   E) Rest Or (choose one) 5 – 10m HS Walk 20 Sec HS HOLD 20 Sec Ring Support 40 Sec Plank 40 Sec Wall Sit [vc_row css_animation="" row_type="row"...

A) EMOM x 10   3 - 5 Strict HSPU (sub Strict Presses or 1 - 3 Wall Walks) 10 Situps   B) With a 15 minute time cap:   50/40 Cal Row   Then AMRAP   15 Pushups 3 Deadlifts (100/70kg) 15 Pull-Ups 3 Deadlifts 15 Box Jumps (24/20”) 3 Deadlifts [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

A) EMOM x 8 3 - 5 Strict Pull-Ups Or 3 – 5 Muscle-Ups   B) Alt E2M x 10 intervals   1) 16/13 Cal Row 12 Lateral Burpees   2) 16 Wall Balls (9/6kg) 6 Devils Presses (2 x 20/15kg) [vc_gallery type="image_grid" images="29027" img_size="full" column_number="2" grayscale="no"...

“Abbate”   For time:   1600m Run 21 Clean and Jerks (70/47.5kg) 800m Run 21 Clean and Jerks (70/47.5kg) 1600m Run   - partner or solo   or   B) (Wet weather alternative) For time: 1-2-3-4-5-6-7-8-9-10 Clean and Jerks (70/47.5kg) Toes-to-Bar   2-4-6-8-10-12-14-16-18-20 Calories Burpees ...

A) Deadlift   7-7-7-5-5-5-3-3-3   B) AMRAP in 8 minutes: 40 Double Unders 10 Pull-Ups ...

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