Patty
Crossfit Kingdom
Christy
The “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings 50 steps Walking Lunges 50 Knees to elbows 50 Push press, M65 W45 50 Supermans, 3 second hold 50 Wall ball shots, M20 W15 50 Burpees 50 Double unders Patty and Carlos show some great [...]
Archive for January, 2010
Warm Up: 3 rounds of 50 Double unders (or 200 singles), 10 Burpees, Crab walk across the gym and back Today’s WOD: Back Squat 3-3-3-3-3
“To climb steep hills requires a slow pace at first” Be inspired by the journey, not the goal. Enjoy your weekend!
CrossFit or Seizure? Pretty funny! Today: Tabata WTF?! KB Swings SDHP with Kettlebell Push ups Goblet Squat KB Clean and Jerk Butterfly Sit ups Top Athletes: Daniel and Cecilia You guys kicked butt today! Great work Don’t forget about Jenny’s 12:00 stretch class. Free to all members every Saturday!
Today’s WOD Max Deadlift 3-3-3-3-3 Jess “lol’s” at Rob’s 75 Century Thrusters
CONGRATULATIONS CASTELLO! Our Athlete of the Month for January! Daniel Castello is a regular here at CrossFit Kingdom, and we have all watched as he has progressed over these past few months. From knocking out his box jumps to finally getting his kipping pull ups, it has been a pleasure to see Castello progress as [...]
Warm Up: 4 Rounds of 50 Jump ropes, 10 Push ups, 10 Air Squats WOD 5 Handstand Push ups 10 Pistols alternating legs 15 Pull ups 5 Rounds for time Top Athletes: Bobby and Christy T. Good job guys!!
Today’s WOD “Push for Life” 5 Thrusters M95 W65 5 Wall Balls M20 W15 5 BF Sit Ups 5 Push Jerk 5 Split Jerk AMRAP 20 Min Check out Christy at the Broward Affiliate cup getting her box jumps on the 24″ box!
Warm up: 3 Rounds of 100 Jump Ropes (50 doubles), 20 Sit ups, 10 Push ups Today’s WOD: 3 Rounds for time of 12 Muscle ups 75 Air Squats Today’s Top Athletes: Chris 11:50 Marli 12:13
Today’s WOD: “Linda” aka 3 Bars of Death 10,9,8,7,6,5,4,3,2,1 Deadlift 1 1/2 body weight Bench body weight Clean 3/4 body weight Today’s top Athletes: Ox 19:31 275/185/155 Sarah 17:53 140/85/75
