Crossfit Kingdom of Miami

Chief 3 Power Cleans 135lbs 6 Push-Ups 9-Air Squats 3 minutes and record number of repeated reps 1 minute rest Total 5 Rounds

TIRE TEAM DAY: 2 Person Teams 10 Tire Flips per athlete 10 Tire jumps in and out per athlete 10 Sledge Hammer Strikes per athlete 100 meter run 20 Minute AMRAP:

25 – KB Swings               M2 Pood W1.5Pood 25- Med Ball Slamms  M20lbs W15lbs 400 Meter Run @ the Happy Face 4 Rounds Post Time:

Barbara Five Rounds , each for time of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest precisely three minutes between each round. Great job CFK athletes who worked through this grueling workout. Remember no sacrifice, no VICTORY!

Weekend is over! Time to get back to work.  Come early and do extra skill work. Back Squat      M225lbs W185lbs Bench Press   M185lbs W105lbs x 2 Butterfly Sit-Ups 3, 6, 9, 12, 12, 9, 6 , 3        Post Time:

Tribute to CrossFit 305 Shout out to CF305 for hosting the best South Florida event yet! Thanks to all the athletes and affiliates for showing support. Bear Crawl to cone 1 Crab walk to cone 2 Backwards Run to cone 3 Run/Sprint to cone 4 2 Rds post time:

Team Workout Deadlift              75% of body weight Power Clean 50% of body weight 200 meter run A1 does deadlift till failure or form failure A1 does power clean till failure or form failure upon A1 failure A2 runs A1 rests. repeat cycle for 10 minutes then switch A2 goes [...]

W.U.W.O.D. 15 minute P.R. Day Overhead Squat 3-3-3-3-3-3-3   HAPPY BIRTHDAY VIDAL!!! Please join us tonight for a party at CrossFit Kingdom to celebrate Vidal’s Birthday and our 2 month anniversary @ 9:30. All are welcome!

Nicole 400m Run Max Reps Pull ups AMRAP 20 min. Post comments:  

Everyone’s been doing so great in the group WOD’s!  It’s amazing what you can accomplish with a little teamwork… Here’s some inspiration for today: “Teamwork is the ability to work together toward a common vision.  It is the fuel that allows common people to attain uncommon results.” Keep it up guys! We have some exciting [...]