Crossfit Kingdom of Miami

Welcome back! I will be running a 101 class this entire week without interruption.

Members who are missing anything from pictures to PR’s please make an appointment this week.  I will make myself or another coach available.

Monday’s WOD:

W.O.W.O.D

10 Med ball side to side

10 Alternating bicycle sit ups

10 Butterfly sit ups

3 Rounds. Post Time:

WOD

5 Muscle Ups 5 Ring Dips

OR

10 Pull-Ups 10 Dips

OR

20 Jumping Pull-UPs  20 Jumping  Dips

10 Push Ups

10 Air Squats

200m Run

5 Rounds for Time:

Get some rest today, you deserve it.

Back to work on Monday!

Obstacles are a part of  life, go around them, go over them or just go right through them.

Team Workout:

50 Wall balls

50 Push-UPs

50 Air-Squats

50 BSU

Run Obstacle Course

Overhead Weighted Lunges M45 W25 to next Station

50 SDLHP M65 W45

25 Double Dunders/50 Singles

50 Sledge Hammer Slams

25 Pull-UPs/50 Jumping Pull-Ups

Post Time: Athletes may assist members with their reps

W.U.W.O.D.

K.B Assault!

5 Turkish Get Ups M35 W24

5 K.B. Up/Down

5 K.B. Push Press

5 K.B. Overhead Squats

200 Meters

4 Rds Post Time:

Top Dogs: Women: Sarah Men: Luis R

Happy Thanksgiving from CF Kingdom!!

If you really want to do something on Turkey Day:

Tabatta 20/10 for 4 min each with 1 min rest between

Pull-Ups

Push-Ups

Sit-Ups

Air-Squats

W.U.W.O.D.

25 BSU weighted M25 W15

25 Push Downs

3 Rds Post Time:

W.O.D.

5 Box Jump Burpees

10 Wall Balls M20 W15

15 Double Unders or 30 Singles

15 Minutes AMRAP:

Skill Work Day: Press Progression

Shoulder Press     1-1-1-1-1

Push Press     3-3-3-3-3    30%

Push Jerk     5-5-5-5-5    30%

Increase weight until form failure, then complete progression

W.U.W.O.D.

25 Knees to Elbows

25 Butterfly Sit-Ups

25 Superman 3 sec hold

2 Rounds Post Time:

FRAN:

21-15-9

Thrusters  M96 W65

Pull-Ups

Balls Overhead:

25 Wall Balls                     M20 W15

Lunge   Med Ball Overhead

25 Med Ball Burpees  M20 W15

Lunge   Med Ball Overhead

4 Rounds Post Time:

5 Rounds Extra Credit Post Time:

Obstacle Course:

10 Thrusters  M65 W45

50 Meter Bear Crawl

50 Meter Broad Jumps

15 Push-Ups

20 Air-Squats

25 BSU

30 Supermans

3 Rds Post Time: