Thursday, July 24, 2014

072414 WOD

A. Mobility

B. Group Warm-Up
400m Run followed by
3 Rounds
12 Air Squats
12 Lunges
Duck Walk 6 Steps Forward 6 Steps Back
3 Round

B. Strength WOD
Back Squats

C. Met-Con
KB Swings (53lb/35lb)
Toes to Bar
For time.

3,2,1 Go!!!

Tuesday, July 22, 2014

072314 WOD

A. Mobility

B. Warm-up
1 mile run


Teams of 2
200 Double-unders
50 Box Jump Overs (24/20)
50 Dumbbell Snatch (50/30)
50 Wall Balls (20/14)
50 Ring Dips (100 Box Dips)
50 Wall Balls
50 Dumbbell Snatch
50 Box Jump Overs
200 Double-unders

21 Minute Time Cap.
Only one person works at a time. Partner wall balls permitted.



Warm Up
15 min to find 1 rep max
Overhead Squat

AMRAP in 18min
Teams of 3
200m Run
Overhead Squats #95/#65
Rx+ #115/85
One person runs 200 meters, one person overhead squats, one person rests. Rotate once 200 meters is completed.

Monday, July 21, 2014

072114 WOD

A. Mobility

B. Group Warm-Up
300m Run
10 Thrusters (45lb/35lb)
10 Box Jumps
2 Rounds

Row for 3 minutes (Total Calories)
Followed by
10 Minutes  of "Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats
Followed by
4 Minutes of  "Grace"
135lb/95lb Clean and Jerks
17 Minute AMRAP

Score=Total Reps+Calories

3,2,1 Go!!!!!

Saturday, July 19, 2014

071914 WOD

A. Mobility

B. Warm-up of your choice


"Triple 3's"

3000m Row
300 Double-unders
3 mile Run
For Time

Thursday, July 17, 2014

071714 WOD

A. Mobility

B. Warm-Up
10 OHS (45lb/35lb)
10 Good Mornings
10 Push Press
3 Rounds

C. Strength WOD

D. Met-Con
8 Wall-Balls (20lb/14lb)
25 Double Unders
8min AMRAP

3,2,1 Go!!!!!

Wednesday, July 16, 2014

Learn (or relearn) CPR at King CrossFit- Aug 3

Need CPR? I hope not, but if someone drops next to you, are you going to lend your hands?

Do you know what to do if someone near you clutched their chest and collapsed? Did you know that Cardiopulmonary Resuscitation (CPR) has recently changed? Do you know you can help save  lives (due to a cardiac event) without using mouth-to-mouth? When was the last time you took a CPR class? Last year? A few years ago? High School?

Lucky for you, you all get a chance to learn the current CPR standards. On Sunday, Aug 3, Coach Ryan will be holding his (semi-)annual HeartSaver CPR Class. In this 4 hour class, you will learn CPR for adults/children/infants, what to do if someone is choking, and use of an Automated External Defibrillator (AED). This class is good for anyone needing certification for work, parents, coaches, accountants, WODKillas and WODScalers... basically anyone and everyone.

Please email ( or Facebook/message Coach Ryan if you plan to attend. Class will be held at the box on 8/3/14 starting at 9am. This class is typically around $60 but for King CF'ers, you get the special rate of $40. We request that you pre-pay to reserve a spot. There may or may not be room to accommodate day-of participants. Part of the entrance fee is a dish that we can munch on during the class. Thanks!

Coach Ryan

071614 WOD

A. Mobility

B. Warm-up
300m run
"Cindy" (strict pull-ups)
2 rounds


700m Run (around complex)
10 Burpee Muscle-ups (Rx Lite 20 C2B Pull-ups)
20 Handstand Push-ups
30 Kettlebell Lunges (53/35)
40 Sit-ups
50 Kettlebell Swings (53/35)
40 Sit-ups
30 KB Lunges
10 Burpee MU or 20 C2B PU
700m Run

Tuesday, July 15, 2014



B.  Warm-Up:
800m run followed by 3 rounds of:
10 push-ups
10 box jumps

5 Rounds of Max Effort Body Weight Bench Press followed by 1 minute of Max Effort Double Unders. There is no time component for this WOD.

Score=Bench+Double Unders

3,2,1 Go!!!!

Monday, July 14, 2014

071414 WOD

A. Mobiity

B. Group Warm-up
5 rounds of the "Bear Complex" (blank bar)

C. WOD (Teams of 2)

400m Relay Run (Partner A runs 200m, Partner B runs 200m)
50 Hang Power Cleans (95/65 for all movements)
400m Relay Run
50 Front Squats
400m Relay Run
50 Shoulder-to-overhead
400m Relay Run
50 Behind the Neck Thrusters
400m Relay Run
50 Burpees
400m Relay Run

Only one person working at a time. Break up the reps however you like.