Crossfit Kingdom

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 [...]

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 [...]

  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: