Patty
Crossfit Kingdom
Christy
Are you interested in trying out CrossFit for free? The come join us today and every Saturday for our free 10AM WOD.
Join us today for a Special WOD in celebrating Coach Dani Tek birthday. Make sure to wear your high knee heart socks!
10AM: FREE WOD
11AM: MEMBER WOD
WOD: 10 min AMRAP
5 shoulder to over head (185/135)
7 slam balls (20/ 10)
9 push ups
SWOD: Bench Press 10, 10, 5, 5 at 50 – 80%
WOD: 10 min AMRAP ladder
tire flips
muscle ups
is 1 and 1, 2 and 2 …and so on for ten min
WOD: (set the clock for 15 min and then)
max HSPU in 5 min
max pull ups un 4 min
max push ups in 3 min
max supine ring rows in 2 min
max ring dips in 1 min
WOD:
run 1 mile
@ min number 12 run 800 mts
@ min number 18 run 400 mts
WOD:
3 min OHS (135/95)
1 min break
3 min row for calories
1 min break
3 min wall balls burpees (20/14)
1 min break
3 min SDHP (115/75)
MAKE SURE TO CHECK OUT OUR EVENTS PAGE TO SEE WHAT’S HAPPENING IN THE CROSSFIT COMMUNITY.
11AM: OPEN GYM
Are you interested in trying out CrossFit for free? The come join us today and every Saturday for our free 10AM WOD.
10AM: Free WOD
11AM: Member WOD
WOD # 1:
21-15-9
deadlift (225/135)
push ups
WOD # 2 (begin this WOD at the 10 min cap of the first WOD)
12-9-6
hang clean (135/95)
box jump
SWOD: 2 min “‘amrap”"
shoulder to over head (135/95)
WOD:
10 KB snatch (1.5/ 1)
5 burpees
10 T2B/ KTE/ BSU
5 rounds
