Patty
Crossfit Kingdom
Christy
W.U.WOD 2 Min. Jump Rope 5 Pull ups 10 Push ups 15 Sit ups 3 Rounds for Time: WOD “Rolling Grace” 30 Rolling Cleans to Thrusters 135/95 Post time to comments! The Sectionals are here! Vidal, Monik, Danny, Adam, Sarah, Chrsity and Marli are all taking off to West Palm Beach for the weekend to attend this cool [...]
Archive for March, 2010
WOD 3 6 9 12 15 12 9 6 3 KB Swings 2 pood/ 1.5 pood Sumo Deadlift High Pull 95/65 Plyo Push ups *Extra Credit* Work with a partner at each station. Each must keep working until both partners are done with their reps. 3 Rounds of: 25 Calories on the rower/ 25 Butterfly Sit [...]
Today’s WOD 1 Mile Run Overhead Squat Technique 10-10-10-10-10 (Extra credit: 100 Knees to Elbows) The Benefits of Fish Oil Continuing with my post from yesterday about overtraining, some of the experts have said that what’s more important is your post-workout routine… your recovery. Some of the ways we can protect our joints and muscles [...]
Today’s WOD 7 Box Jumps 7 Handstand Push Ups 7 Rounds. Post Time! Could you be overtraining? There are a few symptoms that can be associated with overtaining. In this post by CrossFit Edmonton, they talk about different symptoms and what you should do about it: “There is no doubt that a CrossFit work out is [...]
W.U.WOD 2 minutes Double Under practice 2 person Suicide Sprint 2 Person 100m Sprint WOD 10 Chest to Bar Pull ups (if not doing chest to bar, x’s 3) 10 Front Squats 165/105 10 Burpees 3 Rounds. Post time to comments! I am going to switch up the way I do the website so you [...]
11AM WOD Today! Work in Teams of 2. Each partner must complete: 25 Wall Ball Shots 20/15 25 Box Jumps 24″ Box 25 Pull Ups 50 Clean and Jerks 95/65 50 Push Ups 50 Goblet Squats 2 pood / 1.5 pood 50 Push Jerks 25 Pull Ups 25 Box Jumps 25 Wall Ball Shots [...]
Congratulations Ryan! Our Athlete of the Month for March!
Posted: March 6, 2010 by Patty in AnnouncementsRyan has shown some amazing dedication since he joined our CrossFit Kingdom family. Every day, you can see Ryan at the box early, warming up, stretching, and getting ready to give his all during the WOD. He is a great inspiration and motivator at our box, and has absolutely earned his spot with the rest [...]
10AM FREE WOD (All are welcome! Bring your friends and family) 11AM MEMBERS WOD 12 PM STRETCH CLASS MAKE SURE TO STICK AROUND FOR JENNY’S STRETCH CLASS, STRETCHING IS AN IMPORTANT PART OF YOUR RECOVERY! See you there!
Today’s W.U.W.O.D 25 Walking Lunges 25 Wall Balls Shots 25 Sit Ups 2 Rounds WOD 21-15-9 Push Press 135/115 Push Jerk Split Jerk 200m Run Post time to comments:
TODAY’S W.U.WOD 25 BF Sit ups, 25 Leg Raises 3 Rounds TODAY’S WOD 10 Rounds of: 5 KB Swings 10 Box Jumps Post Time to Comments:
