Crossfit Kingdom

10 AM W.O.D. Snatch  Techniques Work 10,9,8,7,6,5,4,3,2,1 Pull Ups Push Ups Air Squats 100 Meter Run Rest Day for the afternooners

Team Workout 15 Wall Balls 20/15 5 Box Jump obstacles x 5 15 Pull Ups 25 SDLHP        M75 W55 25 Push Ups 25 Jumping Air Squats 25 Push Press M65 W45 5 Tire Flips 15 Pull Ups 5 Box Jump obstacles x 5 15 Wall Balls  M20 W15 Any member of team [...]

Happy Halloween!!  Nothing is scarier than not knowing about CrossFit and being trapped in the Global Gym Bermuda Triangle! 10 Am W.O.D. Free 11 Am W.O.D. Members

W.O.D. at   10AM Only Rest Day for all others

Push Press Progression On Racks 15 Minutes Fun Five 5 Pull Ups 5 Box Jumps    24 inches Bear Crawl 5 Wall Balls    M20/W15 Bear Crawl 5 Knees to Elbow 200 Meters AMRAP 15 Minutes

“The Bear” Power Clean Front Squat Push Press Back Squat Push Press Return to Earth 7 Reps 1 minute rest repeat 7 rounds   Top Dogs Cris Big Lil 16:10     Danielle 15:15

Cindy 5 Pull Ups 10 Push Ups 15 Squats AMRAP 20 Min

“Filthy Fifty” 50 of each for time: Box Jumps Jumping Pull ups KB Swings Walking Lunges M45 W25 Knees to Elbows Push Press  M65  W45 Supermans (3 second count) Wall Balls  M20  W15 Burpees Jumping Jacks Post time to comments!

Lynne Bench Press BW Pull Ups 5 Rounds for max Reps *There is no time component to this WOD*

Good Morning! Today’s WOD:  AMRAP in 20min 5 Burpees 10 Box Jumps 24″ (use tire if you can’t do boxes) 15 Wall Balls   M20lb  W15lb 20 Walking lunges   M45lb   W25lb Great Job Everyone… You were all neck and neck today!!