Crossfit Kingdom of Miami

PR DAY TODAY

Wall Balls

Push Ups

Sit Ups

Squats

Max Bench

Watch this video: “What Elite Athletes Eat”

REST DAY

The CF Kingdom kickball guys and girls

Relax and enjoy the rest of your weekend! See you tomorrow…

Today we will be attending a fundraiser event after the WOD for Firefighter Arleen Cohen at the Fort Lauderdale Fire Department Union Hall. All our members are welcome to join, but you have to wear your “We Run CrossFit” shirts! The donation amount is $20 and for a great cause. We will leave straight from the box after we work out. Please come join and support!

We will only have a 10AM Members and Free WOD today

Reminder: Tomorrow is the Kickball Tournament fundraiser in Fort Lauderdale. If you would like to join us, ask one of the staff for more information on location and time. The donation amount is $20 per team member. It should be a really fun day (can you say water balloon launchers?!) and it’s for a great cause!

TODAY’S WOD:

400m Run

21 OH Squats

42 Pull ups

15 OH Squats

30 Pull ups

9 OH Squats

18 Pull ups

For Time:

Top Athletes: Carlos 16:56   Angie  14:42

send Monik an email at monik@crossfitkingdom.com with the name of a song you like to workout to. She is working on a little something special. Thanks!

Check these guys out. Think you can get your pull ups to look like this???

TODAY’S WOD:

5 Med ball Cleans

10 Pistols or Air Squats

15 Double Unders

AMRAP 20 min

Top Athletes:  Alejandra 9 Rds    Silvio 12 Rds

Big props to Ryan for giving it his all during the WOD!! Way to push through it buddy, keep it up. You did an amazing job!

Today’s WOD:

“Badger”

30 Squat Cleans  M95  W65

30 Pull ups

800m Run

3 Rounds for time

Bobby has his kipping pull ups down!

Today’s WOD:

50 Wall balls  M20  W15

40 Double unders   (160 singles)

30 Kettlebell Swings   M53   W35

20 Walking Lunges  M45   W25

10 Box Jumps

2 Rounds for time:

Congrats to Victor, Danny, Lili and Chris for completing their Level 1 Certs!

You guys are awesome!!

Today’s WOD:

10 Med Ball Cleans

10 Burpees

7 Rounds for time:

Today’s WOD:

25 Wall Balls   M20  W15

25 Box Jumps

25 Sit ups with Med Ball

25 Knees to Elbows

50 Sumo Deadlift High Pull

50 Push ups

50 Jumping Air Squats

25 Split Jerks

25 Tire Flips

25 Sledge Hammer Slams

25 Kettlebell Swings

25 Double unders (200 singles)

Work in teams of two. You may not move on to the next exercise until your team member finishes their reps.

Here’s a picture from our trip to CrossFit Evolution in Longwood, FL for the Affiliate Gathering. They had a great facility and we learned a lot. Thanks guys

Let’s wish Danny, Lili, Chris, and Victor good luck today! They are in West Palm getting their Level 1 Certifications. Show em’ what’s up guys!

Today’s WOD:

“Trevor”

300 Pull Ups
400 Push Ups
500 Sit Ups
600 Squats

As a team of 5-6 complete the above workout. Only 2 team members may be working at one time. You must finish all reps of one exercise before moving on to the next exercise.

Please check our events section to see what’s coming up.  We need some members to represent!

Jonathan gets his kipping pull ups!