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 to lift position A1 goes to run.

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 events coming up in the next few weeks, so check the white board and the events tab for information. This week though, Vidal’s Birthday and our 2 month anniversary celebration!! Come out and celebrate with us!

WOD:

10 Power Snatches

10 Push ups

10 BF Sit ups

AMRAP 20 min

Congrats Jessica and Nick for having the most rounds of the entire day!