Crossfit Kingdom

Grace 30 Clean & Jerk M135lbs W95lbs Post Time:

Everyone enjoy your day off we all get back to work tomorrow

Sunday Fun 3   Turkish Get Ups (M35W24) 7   Medicine Ball Push Ups 10 Tire Flips 15 Weight Butterfly Sit Ups (M15W10) AMRAP 20 Minutes

Tabata Veterans Bottom to Bottom Wall Balls Sit Ups Air Squats Push Ups 1PM Beach WOD sponsered by CrossFit305!

SATURDAY 10 AM Free Work for new commers 11AM WOD for members We are also getting together with Cross Fit 305 on the beach at 1PM call me for details or after WOD going straight there. Enjoy your day of rest drink plenty of water, get plenty of sleep and stretch

Joshua -21 Overhead squat 95lbs -42 Pull Ups -15 Overhead squats -30 Pull Ups -9 Overhead squats -18 Pull Ups

Team Workout 400 Meter SDHP 95lbs(M) 65lbs(W)                                -25 Reps/Team Member KB Swings 1.5 Pood(M) 1.0 Pood (W)       -1 Team Member works at a time Dummy Drag (185lbs) (5x) (100M)            -Must complete all [...]

Chelsea 5  Pull Ups 10 Push Ups 15 Air Squats Every Minute on the Minute for 30 Minutes.

21-18-15-12-9-6- and 3 rep rounds of: Power Cleans 95lbs. (M) 65lbs.(W) Sit Ups Supermans 3 sec count. Post Time.

For the Cross Fit Kingdom veterans  be prepared for Sunday’s fun. For the newcomers, welcome to the CFK family! Bring your workout gear. All Cross Fitters are welcome no matter where your home box is.  As coach said ” We are all in this together” ( Coach Greg Glassman).