Crossfit Kingdom

WOD 1 Snatch 3 OH Squats 5 Box Jumps Increase load and height each round until max is reached. Post comments! Who got a PR today??? “The Power of Dynamic Pulling Exercises” – by CrossFit Journal Coach Bill Starr is a legend in the strength and conditioning world. He was a world-class competitor himself, and [...]

W.U.WOD 200m Row 10 OH Squats w/ pvc 10 Walking Lunges 10 Jumping Air Squats 3 Rds. _______________________ WOD “Broken Ladder”  135/95 30 Push Ups 10 Cleans 10 Box Jumps 10 Push Jerks 10 Box Jumps 10 Clean & Jerks 10 Box Jumps 10 Push Jerks 10 Box Jumps 10 Cleans 30 Push Ups For [...]

W.U.WOD Bergener Warm Up WOD 250m Row 10 Thrusters  95/65 20 Overhead Step Ups  45/25 5 Rounds For Time. Post comments! Steves Club, a non-profit CrossFit affiliate for urban youth Hello, I’m Steve. I started Steve’s Club in May of 2007 in a large apartment complex located on the north side of Camden, New Jersey. [...]

WOD “Bodyweight 300″ 25 Pull ups 25 Handstand Push ups 50 Waking Lunges 50 Push ups 50 Box Jumps 50 Floor Sweepers 25 Jumping Air Squats 25 Pull ups For Time: Straight From the Sole Modern running shoes feature heels packed with cushioning technology—but Dr. Lon Kilgore wonders if they prevent the foot from functioning [...]

Strength WOD 3 x 5 Deadlift  70% 3 x 5 Bench 70% WOD 21-15-9 Turkish Getup  1/.5 pood KB Snatch For Time: 6AM AND 8AM CLASSES START TODAY!      The Handstand Pushup – posted on SICFIT.com The handstand pushup has become a staple in many people’s training. While the skill may seem like a simple exercise, [...]

WOD 100 Thrusters 95/65 5 pull ups every min on the min For Time: 11AM WOD today! Members: We are now offering open gym on Sundays from 11AM to 12PM. This means you can come by and work on whatever you want with one of the coaches. Take advantage of this opportunity to practice skill [...]

“Redemption” for those that didn’t complete it at the mini games. “Hell” for the rest of us 50 KB Swings  53/35 40 Wall Balls  20/15 30 Box Jumps 20 Thrusters  95/65 10 Sumo Deadlift High Pull 1 Rope Climb 10 Snatches  95/65 20 Overhead Squats  95/65 30 Burpees 40 Pull Ups 50 Double unders For [...]

WOD Start with 400m Run then 5 rounds of: 15 Deadlifts 135/95 15 KB Swings  1.5/1pood 15 BF Sit Ups Finish with 400m Run Post time to comments! REMINDER: Today there will be an 8PM yoga class. Please stay after the WOD and let us know what you think about the new instructor. Stretching is [...]

“I wanna be the Air Force” WOD 13 KB Snatches 53/44 13 KB Squat Cleans 26 Push Ups 26 Pull Ups 26 Jumping Air Squats 13 KB Front Squats 13 Push Presses Every Minute on the minute, you must stop and complete 7 SDHP with the kettlebell. This is a chipper WOD, so you are [...]

CONGRATULATIONS BOBBY!! Our May Athlete of the Month! What can we say about Bobby? He has been with us for a while and from the time he came in, he has been a great athlete. Bobby is always there to offer support and encouragement to other athletes. He has been a huge motivation for other [...]