CrossFit King

NEW WEBSITE - crossfitking.com

This will be the last post at this web address.  While the new site is not quite complete we will be posting all new material on that site from now on.  Thanks to Trent Leggatt for coming up with our swish new logo design and John Doyle for setting up the new site.

Reset your bookmark to CrossFit King and enjoy our new home on the web.  

Also, the 9:30am classes on Monday, Wednesday and Friday will now be 12.00pm classes.  The weightlifting class at 7:30am on Saturday will take on a more fundamental approach to learning the basic CrossFit skills for those that want/need the practice and it will still be open to others who are specifically looking to improve their weightlifting.

WOD - Saturday, 23/04/11

7:30am

Medicine Ball Cleans

Turkish Get-ups

 

8:30am

Games WOD 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 65/45kg
10 Toes to bar
15 Wall balls 10/6kg to 10/9' target 

Post number rounds to comments.

 

 

WOD - Friday, 22/04/11

SHAZAM! Special long weekend gift:

There will be a bit of a change up today. This will be a valuable fitness session, you will learn some brand new movements not seen at CrossFit King before that are fun, functional and applicable to entering dark alleys with confidence, AND YOU WILL GET A WORKOUT.

Rise AVENGERS and get down to the gym. Bring a shirt that can take some rough treatment, but don't worry you will not get hurt.

Show me that you care and this can be a more regular occasion at the box.

Post thoughts to comments.

 

 

WOD - Thursday, 21/04/11

Swinging "Kelly"

5 rounds for time:

400m run

30 box jumps 24/20"

30 kettlebell swings 24/16kg

Post time to comments.

 

WOD - Wednesday, 19/04/11

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post score to comments.

WOD - Tuesday, 19/04/11

Deadlift

1-1-1-1-1-1-1

Post loads to comments.

WOD - Monday, 18/04/11

AMRAP in 12 mins of:

10 Handstand Push-ups

15 Sit-ups

20m Lunge walk

Post number of rounds to comments.

 

WOD - Saturday, 16/04/11

7.30am

WEIGHTLIFTING - Snatch Balance

Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees

30 reps Overhead squat, 55 /40kg

10 Muscle-ups

8.30am

"Nicole"

In 20 mins complete as many pull-ups as possible. 

400m run

Max reps pull-ups

Post score to comments.

 

WOD - Friday, 15/04/11

15 minute incrementing ladder:

Bar facing burpee

Power Clean 55/40kg

Pull Up 

Dip

Complete 1 rep of each exercise in the first round, complete 2 reps of each exercise in the second round, and so on incrementing by 1 rep per exercise every round thereafter for 15 minutes.

Post number of rounds to comments.

Those people doing the Games Open WOD 11.4, you can use this session as an active rest day to hone your skills for the workout or to practise other skills.

 

WOD - Thursday, 14/04/11

5 rounds for time:

10 Push-ups

20 Sumo-deadlift High Pull 30/20kg

40 Double Unders

Post time to comments.