Crossfit Kingdom of Miami

Today’s WOD: Med Ball Clean/ Technique Warm-up 30 Med Ball Lifts 30 Med Ball Lift & Shrug 30 Med Ball Shrug & Dip Under 30 Med Ball Cleans Can you hang? WOD 10 Burpees 10 Push Press    M75    W55 10 Kettlebell Swings 10 Butterfly Sit-ups (weighted)  M25   W15 AMRAP 20 Min. Today’s [...]

December’s Athlete of The Month! Patty is our first athlete of the month here at CrossFit Kingdom! She has shown unbelievable dedication to our program and the results have been obvious to all. Not only has her strength increased (she now lifts triple the amount from when she first started!), but physically, you can see [...]

Todays WOD: 5 Pull Ups (scale to 10 jumping) 5 Push Ups 5 Air Squats complete all stations in 1 minute rounds for 20 minutes