CrossFit King

WOD - Wednesday, 13/04/11

Front Squat

3-3-3-3-3

Post loads to comments.

 

WOD - Tuesday, 12/04/11

"Michael" 's big brother.

5 rounds for time:

400m Run

50 Back Extensions

50 Situps

Post time to comments.

This isn't from "Filthy Fifty" as the tag suggests, I'm just struggling to eliminate that from all the photos I post.  Caption should say "Newbie5"

WOD - Monday, 11/04/11

"Fran"

21-15-9

Thrusters 42.5/30kg

Pull-ups

Post time to comments.

Commando Steve Willis does "Fran"

 

 

 

New Class Schedule

CROSSFIT KING

Class Schedule

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY
6am	6am	6am	6am	6am
					7.30am
					8.30am
9.30am		9.30am		9.30am
5pm			5pm
6pm	6pm	6pm	6pm

 

Note that the 7.30am class on Saturday is specifically a Weightlifting class.  We will cover the fundamentals of weightlifting at this time as well as give you a good workout which will help to deliver improved performances in the other CrossFit WODs.

 

WOD - Saturday, 09/04/11

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
75kg/50kg Squat clean 
75kg/50kg Jerk

7.30am Weightlifting

8.30am Mystery WOD

WOD - Friday, 08/04/11

Complete as many rounds as possible in 20 mins.

400m Run

20 Kettlebell Snatch 24/16kg

10m Handstand walk

Post number of rounds to comments.

 

WOD - Thursday, 07/04/11

Row 2km

Post times to comments.

We will also be working skills today.  We will have certain skills stations ready for you but you can come to the gym with something in mind to work on.

 

 

WOD - Wednesday, 06/04/11

21-15-9

Ring Dips

10m Shuttle Runs

Post time to comments.

So Trent, how much cardio do you want CrossFit to have to call it Cardio?

WOD - Tuesday, 05/04/11

Back Squat

5-5-3-3-1-1

Post loads to comments.

WOD - Monday, 04/04/11

"Angie"

100 Pullups

100 Push-ups

100 Sit-ups

100 Squats

Post time to comments.