Crossfit Kingdom of Miami

10AM FREE WOD TODAY! BRING YOUR FRIENDS AND FAMILY!! 10 Burpees 15 Overhead Squats with pvc 20 Butterfly Sit Ups 25 Box Jumps 4 Rounds for Time: 11AM MEMBERS WOD 1000m Row 21-15-9 Clean and Jerk KB Swings Front Squat 1000m Row Dani T. killing some box jumps MEMBERS: We have a new format for [...]

W.U.WOD 2 min Row 50 KTE & 50 BSU or 25 GHD Sit Ups & 25 Feet to Bar _______________________________ WOD 5 Push Ups 10 Burpees 15 Push Presses  95/65 5 Rounds For Time: CrossFit Kingdom loves our Firefighters! While reading the message boards on the CrossFit.com site, I came across this post. This guy [...]

W.U.WOD 10 Med Ball Cleans  20/15 15 Wall Balls 20 Jumping Air Squats 2 Rounds ____________________________ WOD 3,6,9,12,12,9,6,3 Rolling Power Cleans  95/65 Knees To Elbows Superman Holds For Time: Today’s Read: Is CrossFit Hardcore? “CrossFit doesn’t look like your workout.  No, it doesn’t. There are no ’3 Sets of 8.’  Not a single ‘triceps kickback’ [...]

“Tabata” Pull Ups Sumo Deadlift High Pull  1.5 pood/1 pood BF Sit Ups Goblet Squats  1.5 pood/ 1 pood Keep track of your lowest number, then add up the total score after completing all movements. “Weekend Cleanup Crew”  we had a great time sweating our assess off, thanks guys! Today’s read: Tabata Anything: Four Minutes [...]

WOD 400m Sandbag Run  75/50 5 Burpees 10 Pull ups 15 Jumping Air Squats AMRAP 20 Min. “The Others” Here’s an article I read a while back from CrossFit Monterrey that I wanted to share. I have learned that the less you talk about CrossFit to people, the more interested they are in “what you [...]

WOD 21-15-9 Back Squat  (225/115) Bench Press (185/95) How did your arms feel after this???  Post comments! Thanks to all that came out and helped with the cleanup/reno of the box. It was greatly appreciated! It’s amazing what a fresh coat of paint and some reorganization can do! CrossFit Games – Aromas, CA Those of [...]

THERE WILL BE NO WOD TODAY. We are asking that all members come out and help with our cleaning day. We will be grilling up some food and hanging out too, so please come join us!!! We need all the help we can get. Thanks and see you there!

W.U.WOD 50 Weighted BF Sit ups  & 50 Knees to Elbows OR 25 GHD Sit ups & 50 Feet to Bar WOD 5 Deadlifts 275/165 13 Push Ups 9 Box Jumps AMRAP 30 Min. Post to Comments! “A Vote for CrossFit” – A cool article from the CrossFit Journal Studies revealed Oklahoma to be the fifth-most [...]

WOD 20 Cal Row 400m Run 100 Push Ups 150 BF Sit Ups (75 Weighted  25/15) 200 Air Squats 20 Cal Row 400m Row _____________________________ For Time: Attention Members:  There will be no classes this weekend, but we will be having a cleaning day in preparation for our upcoming Level 1 Cert that we will [...]

W.U. WOD 30 Weighted BF Sit Ups 30 Kipping Hip Thruster 30 Leg Raises with partner & Burgener Warm Up WOD 200m Run 21 Hang Cleans 15 Push Jerks  95/65 400m Run 21 Hang Cleans 15 Push Jerks  95/65 200m Run Post Comments CrossFit Sparta is an affiliate in N. Florida that has an 18,000 [...]