Crossfit Kingdom of Miami

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 may do reps for other members

All members must complete all reps before moving to next station.

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!!