Crossfit Kingdom of Miami

Today’s WOD

10 Wall Ball Shots  20/15

10 Box Jump Burpees

7 Rounds POST TIME!

Members: Tomorrow is a limited schedule. There will be NO MORNING CLASSES!

11AM WOD TODAY!  What’s it going to be? Just show up and you’ll find out!!!

Enjoy the rest of your weekend!!

10AM Free WOD and 11AM Members WOD

Work in teams of 2:

30 Wall Ball Shots

30 BF Sit Ups

30 Pull Ups

30 Knees to Elbows

30 Push Press

30 Sledgehammer Slams

30 Tire Flips

One partner at a time. While your partner works, you are to perform your max push ups, air squats, or jump ropes until they are done with their station. Once both partners have finished their 30 reps each, move on to the next station.

All are welcome! See you at the box!

Vidal teaching the Turkish Get Up technique

Today’s WOD:

Max Pull ups

400m Run

AMRAP 20 minutes

Post your numbers!

Patty workin’ her front squat

“Fight Gone Bad” (Kinda)

Four 1 minute Rounds of:

Wall Ball Shots  20/15

Sumo Deadlift High Pull   95/65

Box Jumps  24″ Box

Push Press  95/65

Rower (for veterans)

Post your total scores!

Welcome back Brian!

Today’s WOD:

5 Hands to feet (jumping kte sub for hands to feet = 3/1)
10 Ring dips
15 Ring push ups
25 min AMRAP

Some of the lovely faces you will regularly see at our box!

Warm Up: 20 Double Unders, 10 Push Ups, 15 Jumping Air Squats – 3 Rounds

Today’s WOD:

3-6-9-12-15-12-9-6-3

Kettlebell Swings  53/35

Kettlebell Snatch

Goblet Squats

For Time:

See ya there!

Jeanine loves burpees!

Today’s WOD:  ”Waahh We Don’t Do Enough Abs”

Warm up:   5-5-5  Deadlift  265/185

WOD:

40 Weighted Side to Side   25/15

400m run

20 Knees to Elbows

400m Run

20 Floor Sweepers

400m Run

40 Superman Holds (3 seconds)

400m Run

For Time:

*Bonus 100 Ab Mat Sit ups!*

“The ordinary man is involved in action, the hero acts. An immense difference.”

Danny meets Coach Greg Glassman

11AM Class TODAY

Strength WOD:

5-5-5-3-3 Front Squat    135/95

Unbroken reps or 10 burpees penalty!

WOD: “Cindy-ish”

15 min AMRAP of

5 Pull Ups

10 Burpees

15 Push Ups

Members if you haven’t yet, come join us for our fun weekend workouts! Get to know some of the other members at our box and start your day off with some high energy… See you there!

Enjoy the Rest of Your Weekend!

10AM FREE WOD, 11AM MEMBERS WOD

Work in Teams of 2:

10 Box Jumps

10 BF Sit Ups

10 Push Ups

Farmers Walk  to the end of the parking lot   53/35

5 Burpees

Farmers Walk back

Tag your partner when finished – Round is completed when both partners are done. The “resting” partner is jump roping while the other is working.

AMRAP 25 min

SEE YOU AT THE BOX!