Crossfit Kingdom of Miami

CrossFit Dodgeball Today! Inspired by the kids workout we did in the morning, we had a little fun today and played some dodgeball! Each color represents a movement: Burpees, Wall Balls, Box Jumps, Push Ups, Sit Ups. If someone hits you with the ball, you must perform the assigned number of reps before coming back [...]

15 KB Thrusters Hill Sprint 25 Goblet Squats Hill Sprint 35 Double Unders Hill Sprint 45 KB Swings Hill Sprint 15 KB Thrusters Hill Sprint 1 round For Time We are having a WOD today at Tropical Park at 11AM. For those of you in the Miami area, come hang out! We will have food, [...]

Free WOD today at 10AM! All are welcome to join, bring your friends and family!! 11AM Members WOD 2 Person Teams – Both Partners are working at same time Suicide Sprint / Wall Balls  20/15 Suicide Sprint / Box Jumps Suicide Sprint / Push Ups Suicide Sprint / Air Squats Suicide Sprint / BF Sit [...]

Make Up Day! Today you can make up any of the sectional WOD’s we did this week OR “Fran” 21-15-9 Thrusters   95/65   and Pull Ups Post to comments! Ever felt like you couldn’t do something? Complained at the box because something was too hard?  Well, meet Kyle Maynard… Kyle says that he has [...]

W.U.WOD 25 Air Squats, 25 Push Ups, 10 Weighted Situps, 25 BF Situps WOD (Sectionals #4) 1500m Row 400m Sand Bag Carry 2000m Run Post Time to Comments! The Pitfalls of Self Programming What’s the difference between training alone and training with a coach? There are plenty of people who start doing CrossFit on their [...]

Strength WOD – Sectionals WOD#3 10 min. find your 1 rep max Floor to chest – Chest to overhead “St. Patrick’s Day WOD” 4-8-12-16-20-20-16-12-8-4 Side Hops Front to Back Hops Weighted BF Sit Ups w/ Med Ball  20/15 Wall Ball  20/15 Post comments CrossFit Changing the Way You See Fitness Forever I’ve said it to [...]

W.U.WOD 3 Rounds of 15 Squats, 5 Jumping Air Squats WOD (Inspired by Sectionals WOD#2) 3 minutes of work with 1 minute rest: Max Box Jumps 24″ Box Max Pull Ups Max Thrusters  115/85 Post total scores to comments Training with Sandbags? “Sandbag training has been around as long as there has been manual labor. [...]

W.U.WOD 2 Person teams – 25 Med ball toss to partner, 25 leg raises, 2 Rds Today’s WOD “FL Sectionals WOD#1″ Every 2 minutes complete: 150m Sprint 5 Rolling Burpees Max KB Swing  2 pood/ 1.5 pood 4 Rounds. Post comments! The sectionals were a blast! Vidal scored overall right in the middle of 155 competing [...]

REST DAY TODAY Enjoy the rest of your weekend!

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.” – Aristotle 10AM FREE WOD (All are welcome! Bring your friends and family) 11AM MEMBERS WOD