Thursday, October 23, 2014

102314 WOD

A. Mobilty

B. WOD / Volume
7 Deadlifts 225lb/155lb
7 Box Jumps
EMOM for Ten minutes. Partner up for larger classes.

C. Met-Con
1000m Row
50 Wall Balls 20lb/14lb
30 Burpee Box Jumps
For time.

3,2,1 Go!!!!!!

Wednesday, October 22, 2014

102214 WOD

A. Mobility

B. Warm-up w/ blank bar
10 muscle snatch from the hang
10 hang power snatch
10 behind the neck push press
10 good mornings
1 round

C. Team WOD Wednesday

Team WOD #1
100 Double-unders (as a team)
16 muscle-ups (Rx Lite: 40 Pull-ups)
100 Dubs
14 muscle-ups (30 Pull-ups)
100 Dubs
12 muscle-ups (20 Pull-ups)
Each time the athlete breaks a set of muscle-ups or pull-ups they must do 50 double-unders as a team
12 minute cap

Rest 3 to 5 minutes (set-up bars for Team WOD 2)

Team WOD #2
40 Hand Release Push-ups
30 Hang Power Snatch (95/65)
30 Hang Power Snatch (115/75)
30 Hang Power Snatch (135/85)
155 or 95 Hang Power Snatch, as many reps as possible
12 minute AMRAP

Break-up reps any way you like with your partner. Scale accordingly.

Tuesday, October 21, 2014


A. Mobility

B. Warm-up
2 rounds
10 pvc good mornings
10 pvc over head squats
10 jumping squats

Back squat 50% or you 1rm 20 reps
There is no time component, but once the bar comes off the rack you must try to complete all 20 reps before re-racking the weight.
Suggested rep scheme for 150lbs:
Empty bar - 7reps
95lbs - 5reps
135lbs - 5reps
185lbs - 3reps
150lbs - 20reps

D. Finisher
Double unders

Monday, October 20, 2014

102014 WOD

A. Mobility

B. Warm-Up
1 Rope Climb
10 Push-Ups
10 Toes to Bar
3 Rounds

6 Box Jump Overs
6 Push Press (95lb/65lb)
6 Pull-Ups
6 Minutes AMRAP

Rest 2 Minutes

6 KB Swings
6 Goblet Squats
6 Burpees
6 Minute AMRAP


Saturday, October 18, 2014

101814 WOD

A. Mobility

B. Warm-up
5 Toes-to-bar
10 Push-ups
30 Double-unders
4 rounds


1000m Row
30 Overhead Squats (95/65)
15 Muscle-ups (Rx Lite: 30 C2B Pull-ups)
For Time

Friday, October 17, 2014



30 Clean and Jerks for time.

 Today King CrossFit will be hosting a unique athletic competition called Barbells for Boobs - Amazing “Grace” to raise funds in the fight against breast cancer, both locally and nationwide. 

100% of the proceeds collected from all fundraising events supoort Barbell for Boobs, a 501(c)3 non-profit breast cancer awareness organization whose mission is to provide funding for qualified low income & uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer.

To join the King Crossfit team, simply go to and under the "Fundraise" tab, click on "Sign Up." Fill in all the required information and it then it will give you the option to join a team.

Special Breast Cancer Awareness King t-shirts will be made, all proceeds from shirt purchases at the box will go directly to this cause and will be donated on behalf of all the King Crossfit members.



Thursday, October 16, 2014

101614 WOD

*The coaches will be implementing a squat program starting next week. Details to follow.  If you don't know your 1 rep max please come in today.

A. Mobility

B. Back Squats
20 Minutes to find your 1 rep max.

C. Met-Con
10 KB Swings (53lb/35lb)
30 Double Unders
10 Wall Balls (20lb/14lb)
10 Minute AMRAP

3,2,1 Go!!!

Wednesday, October 15, 2014

101514 WOD

A. Mobility

B. Warm-up

Russian Twist (20/14)


Teams of 2
40 Burpees
50 Jumping Squat w/ Barbell (Blank bar)
60 Alternating Dumbbell Snatch (50/30)
70 Toes-2-Bar
80 Overhead Barbell Lunge (Blank bar)
E2MOM 2 Muscle-ups or 4 C2B Pull-ups (Start WOD with the Muscle-up or C2B Pull-up)

*Only one athlete working at a time. Break-up the movements any way you like.
** Smaller classes (10 or less athletes) may do the WOD solo (half the reps). This is at the coaches discretion.

Tuesday, October 14, 2014


A. Mobility

B. In 20 min find you 3 rep max bench press

As Many Reps as Possible in 8min of
3 Push-ups
3 Med ball cleans
6 Push-ups
6 Med ball cleans
9 Push-ups
9 Med ball cleans
12 Push-ups
12 Med ball cleans
Score is total reps

Monday, October 13, 2014

101314 WOD

A. Mobility

B. Group Warm-Up
Teams of Two:
6 OHS (95lb/65 or 115lb/85)
12 Pistols
Switch Movements on the minute for 12 minutes.

6 Burpee Plate Jumps
8 Hanging Power Snatch (95lb/65lb)
10 Box Jumps
12 Min AMRAP

3,2,1 Go!!!!!!