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“The greatest adaptation to CrossFit takes place between the ears.” – Greg Glassman

King CrossFit shared a link on Facebook

A. Mobility B. Warm-up 1 mile run C. WOD In 3 minutes run 400m 7 Power Snatch (115/75) With remaining time do as many muscle-ups as possible (Rx Lite: pull-ups) 5 Rounds with 1.5 minutes rest in between. Score is total number of muscle-ups or pull-ups

King CrossFit shared a link on Facebook

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. WOD Teams of 2 A. 300m Team Run 18 muscle-ups (Rx Lite: 40 pull-ups) 300m Team Run 16 muscle-ups (30 pull-ups) 300m Team Run 14 muscle-ups (20 pull-ups) Each time the athlete breaks a set of muscle-ups or pull-ups they must run 200m as a team. 12 minute cap. Rest 3 to 5 minutes (set-up bars for WOD B) B. 40 Hand Release Push-ups 30 Power Snatch …

King CrossFit shared a link on Facebook

WOD “Nutts” For time: 10 HSPU 15 Deadlifts (250 lbs) 25 Box Jumps 50 Pull-ups 100 Wall Balls (20/14) 200 Double-unders Run 400m with a 45lbs plate We will modify the workout and make it a partner WOD. 20 HSPU 30 Deadlifts (225/155) 50 Alternating Box Jumps 100 Pull-ups 200 Wall Balls 400 Double-unders 400m Relay Run 40 min cap

King CrossFit shared a link on Facebook

A. Mobility B. Warm-up 30 double unders 20 lunges 10 push-ups 3 rounds C. WOD Buy-in: 50 cal row Followed by 10-9-8-7-6-5-4-3-2-1 Handstand Push-ups DB Snatches (50/30) Box Jumpovers (24/20) Cash-out: 800m run

King CrossFit shared a link on Facebook

A. Mobility B. Warm Up 5 Rounds of 5 Pull-ups 10 Push-ups 15 Air squats C. WOD 15min to find your 3RM Power Clean D. Finisher In teams of 3 As Many Reps as Possible of 200m Run Power Cleans 135/85 One person will run one person will power clean and one person rests. Rotate after the 200m run is complete.

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General Information

NameKing CrossFit
Websitewww.kingcrossfit.com
Phone(206) 499-4499
Emailkingcrossfit@gmail.com
Address2230 Lind Ave SW #100
Renton, WA 98057

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http://cfdarkelement.com/daily-wod/

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Press On! http://blog.genesispetaluma.com/?p=3185

CrossFit Dark Element shared an image on Facebook

Lend a helping hand this holiday season by donating a toy to the Stockton Police Youth Activities! We have a barrel place inside the gym, which will be there till December 23rd. All donations will be greatly appreciated!!!!

CrossFit Oakdale posted on Facebook

http://cfoakdale.com/2014/12/16/numberslike-300/

Corey's Gym posted an article
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https://www.facebook.com/CFInvictus/posts/10152928491128501

CrossFit Anywhere shared a link on Facebook

First person to make this and bring it to the gym, wins a FITAID.

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Pass this on to a friend and a friend of a friend... a great way to get back into the gym and enjoy fitness again. Mention this ad for a free week trial.

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CrossFit Genesis shared an image on Facebook

'It's impossible', said pride, 'It's risky', said experience, 'It's pointless', said reason, 'Give it a try', said the heart. #tribestrong #alivetribe #roseville

stephring published the post WOD Recover Yoga for Rowing on
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Jefferson State CrossFit posted on Facebook

Who is showing up to 3:30 or 4;39 today?! Stoots will be in the house yo!

CrossFit Determination shared an image on Facebook

12/15/2014 Mobility: shoulders/chest Skill: 12min to work to a tough set of 1 strict press + 3 push press WOD: Alternating rds with a partner, complete 3,6,9… reps up to 21. -Push ups -KBS -Wall ball

Another Level CrossFit shared an image on Facebook

Committed to their fitness. If you're waiting for summer to get your beach body you will be to late.

South Tahoe CrossFit shared an image on Facebook

EMOM SnatchProgression #neverquit #crossfit #constantlyvariedprogression #southtahoecrossfit #stcf

South Tahoe CrossFit shared an image on Facebook

#neverquit #constantlyvariedprogression #stcf #crossfit #southtahoecrossfit

South Tahoe CrossFit shared an image on Facebook

OpenGymFocus "TheClean" w/Justin,Tara,Dylan @stcrossfit #crossfit #southtahoecrossfit #neverquit #constantlyvariedprogression #stcf

Auburn CrossFit shared a link on Facebook

ACF – December 15, 2014 http://t.co/mIXcCk3bHM

American River Crossfit shared a link on Facebook

Some Gift Giving Ideas http://wp.me/pGeX1-5db

CrossFit Envy posted on Facebook

Prehab/activation: SMR - adductors / glutes 2x10 banded side steps 2x10 light SLDL -then- 5x5 Deadlifts @ 70-75% 1RM -then- AMRAP in 15 minutes: 5 muscle-ups (or 10 C2B pull-ups) 10 handstand push-ups 500m row

CrossFit Envy posted on Facebook

Competitors Program Week 2, Day 1: 5 sets of the complex: Snatch + 2 Hang Snatches @ 70-75% -then- Back Squats 5x3 @ 80% -then- AMRAP in 15 minutes: 5 muscle-ups 10 deficit handstand push-ups (1 blue + 1 green plate / 1 blue plate) 500m row

CrossFit Valley View shared a link on Facebook

astewart30 published the post 3 Thoughts from a New Coach on
[animate type="tada" duration="4" inline="yes"]Decorate your box for the Holidays - click any image...
CrossFit CSA shared a link on Facebook

WOD 12/15/14 Strength: 3RM thruster *5 sec pause at bottom of each rep WOD: For Time- 45 pull ups 45 Thrusters (95/65) - See more at: http://crossfitcsa.com/2014/12/15/wod-121514/#sthash.cngKOpjU.dpuf

CrossFit CSA posted on Facebook

Power WOD 12/15/14 Please remember if you followed the last cycle- +5 lbs to all upper body lifts 1rm and +10lbs to all lower body lifts and re-calculate your 90% number. Use that new number as your 1RM to calculate all percentages for this cycle. Squat 5 reps at 65% Squat 5 reps at 75% Squat 5+ reps at 85% ** last set is 5+ ( as many reps as possible) Asst: 100 bandy leg curls 50 db split squats (50 each leg) GHD sit ups - See more at: http://crossfitcsa.com/2014/12/15/power-wod-121514/#sthash.6RzfGFHI.dpuf

CrossFit Feather River shared a link on Facebook

Workout of the Day for Monday December 15th, 2014

CrossFit Bios shared a link on Facebook

CrossFit 580 shared a link on Facebook

http://www.crossfit580.com/wod/389/monday-12-15-14

CrossFit Genesis posted an article
American River Crossfit shared an image on Facebook

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South Tahoe CrossFit shared an image on Facebook

Starting this week, our morning Open Gyms will focus on a single movement: either a lift, a skill, or a gymnastics movement. This week's movement is the Clean. Come in and work on your Cleans M/W/F at 8:00 to 9:30 and T/TR at 10:30 to noon with Dylan T, Tara, and/or Justin. (However, as always, you are always welcome to work on other movements, or WODs, during Open Gym.)

CrossFit Echelon shared a link on Facebook

No Equipment no Problem WOD 11 10 RT 10 Push ups 10 Squats The post No Equipment no Problem WOD 11 appeared first on Crossfit Echelon.

CrossFit Echelon shared a link on Facebook

12/15 WOD All Level/Gen Pop Skill: Front Squats Rope Ascents WOD: For Time 10-8-6-4-2 STOH 2-4-6-8-10 CTB The post 12/15 WOD appeared first on Crossfit Echelon.

CrossFit Echelon posted an article
CrossFit Echelon posted an article
South Tahoe CrossFit shared a link on Facebook

CrossFit 580 shared an image on Facebook

Thanks to everyone who came out to our Annual Christmas Party! Big shout out to Doug for making it all happen! We are so blessed to have such a great community with great people!

Anderson River CrossFit posted on Facebook

Sat Dec 20th, 9AM-1PM partner fun, Ballz N Chains fitness fun. Be there at 8:15-8:30 to warm up. We are starting heat 1, WOD 1 at 9AM. All non participants come hang out and support your friends. Christmas Party 7PM that evening. Bring a dish and dress to impress.

CrossFit Anywhere shared an image on Facebook

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

Santa Suits, Ugly Sweaters, Elves, Christmas Jammies, and Ralphie! Another great year Crawling on Sutter Street!

CrossFit Anywhere shared an image on Facebook

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CrossFit Anywhere shared an image on Facebook

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CrossFit Anywhere shared an image on Facebook

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CrossFit Anywhere shared an image on Facebook

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CrossFit Anywhere shared an image on Facebook

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CrossFit San Ramon shared a link on Facebook

Scores for the WOD "Box Jumps, Deadlifts and Clean & Jerk" on Sunday December 14 have been posted

CrossFit San Ramon shared a link on Facebook

Scores for the WOD "7x2 Jerk from the Rack" on Sunday December 14 have been posted