Crossfit Kingdom

“Kelly” 400m Run 30 Box Jumps  24″ 30 Wall Balls  20/15 5 Rounds for Time. Post to comments! Why Can’t We See What The WOD Is Ahead of Time??? Ever wonder? Some places let their athletes know what they’re in for before they get to the box.. more power to them, but we like to [...]

“Barbara” 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats 5 Rounds post time to comments! “Hard work is good for the soul, and it keeps you from feeling sorry for yourself because you don’t have time. I think the harder you work, the more luck you have. If you want it bad [...]

WOD 400m Run 10 Chin Ups (no kipping allowed!) 10 Snatches  95/55 AMRAP 20 minutes Post your rounds to comments! Continuing from a post I made on our CrossFit Girls blog, I wanted to post this article from the CrossFit Journal that discusses the difference in low-glycemic and high-glycemic carbohydrates.  High-glycemic carbs come from sources [...]

WOD 21-15-9 Overhead Squat  95/65 Sumo Deadlift High Pull  95/65 Take 2 minutes rest then: 3 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Be Alive! Here’s a great article from the CrossFit Journal about experiencing life rather than wasting away on the couch… “Those of us who actually train should [...]

What a good way to start your day… 11AM Members WOD Today 21 Double Unders (80 singles) 14 Hang Cleans  135/95 7 Handstand Push Ups 100m Sandbag Sprint 20 minute AMRAP Enjoy the rest of your weekend!

FREE WOD TODAY AT 10AM! ALL ARE WELCOME TO ATTEND, BRING YOUR FRIENDS AND FAMILY! 11AM MEMBER’S ONLY WOD 12PM Kids WOD See you there! Anthony and Victor kicking ass at our park WOD

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Post time to comments When we say anyone can do this, we mean it. Check out this man who found his deadlift PR on his 86th [...]

WOD 14 One Arm Barbell Snatches  95/65 14 One Arm Kettlebell Snatches 53/35 14 Windmills with Kettlebell  35/26 200m Run 4 Rounds for time. Post your results/comments! A Big Congrats to Marli for getting her first unassisted pull ups tonight! She got 2 in a row… Get it girl! Why Eat Paleo? The word “diet” [...]

So how many of you are happy with your accomplishments from yesterday’s Box Jump PR work? How many think you would have attempted to increase the height of your box jumps on your own? More importantly, how did you feel after reaching those new heights yesterday??? One of the biggest ways we can continue to [...]

Technique: Box Jump Vertical PR WOD “Kingbatta” Goblet Squats  35/26 BF Sit Ups with Kettlebell   35/26 Burpees 20 seconds on 10 seconds off for 4 minutes each Surprise Bonus WOD 200 Air Squats for Time! Embracing your new lifestyle: Changing your eating habits Some of us just starting CrossFit are already in good health [...]