Crossfit Kingdom

400m Run 10 Overhead Squats 15 Sumo Deadlift High Pulls 4 Rounds for time

“Elizabeth” Clean 135lbs Ring Dips 21-15-9 Post Time Great Job Everyone!

PR Day Come finish up with your initial PR’s today

“Angie” 100 Pull ups 100 Push ups 100 BF Sit ups 100 Air Squats For Time

3-6-9-12-15-15-12-9-6-3 Dead Lift         (M)235lbs(W)185lbs Wall Balls    (M) 20lbs  (W)15lbs Alternating KB Swings  (M)1.5Pood(W)1Pood

OPEN 10 AM Free Cross Fit 11 AM WOD

Friday Fun Come find out TEAM WOD 50/50    SDLHP    M65W45                              50/50    Box Jumps                                       50/50    Push Ups                                               50/50   Sledge  Hammer Slams                   50/50   Knees to Elbows        A1 One rests the other works untill failure, then A2 does suicide runs. Once A1 completes all 50 then they switch untill both are complete to move on to next station.                        

FRAN 21-15-9 Thrusters Pull Ups Post Time:

  2 Dead Lifts 4 Squat Cleans 6 Split Jerks A.M.R.A.P 20 Minutes