Crossfit Kingdom of Miami

Battle Buddy Bar 4 Rounds for Time: 40 Front Squats 40 Hang Cleans 40 Push Jerks 200 Jump Ropes Done with a partner, sharing a barbell at 95# (men) / 65# (women) or scaled as needed. Only one person can work at a time. Bar cannot touch the ground, even when doing jump rope. At [...]

STRENGTH WOD: Clean 5X5 WOD 30 KB Swings  1.5/1pood 20 Double Unders 10 Pistols 3 Rounds for Time! 5 Minutes to a Better Overhead Position CrossFit Mission Gorge offers some suggestions for increasing your mobility and range of motion for the overhead position. Great tips guys, thanks! For this piece I worked with our friend [...]

W.U.WOD – Suicide Sprints (x4) WOD 20 min AMRAP: 12 Power Clean 95/65 12 Toes 2 Bar 12 OH Squat (front squat for non-veteran) 95/65 REMINDER: Those participating in the Get Clean Nutrition Challenge, the first meeting will be this Saturday at 12:30pm. You cannot WOD before this meeting, but we will make it available [...]

Strength: 6-4-3-2 Deadlift WOD 5 Rounds for Time of: 5 Jumping Air Squats 10 Burpees 10 Push Ups 5 Pull Ups 200m Sprint Post Comments! I saw a lot of PR’s this AM, how were the PM classes? Talking to Yourself The idea of talking to yourself can seem funny to a lot of people, [...]

MEMBERS DUE TO ITS UNPOPULARITY, 8AM MORNING CLASS IS NO LONGER AVAILABLE. All other class times are still on. There will be a special nutrition lecture today at 6pm with coach Vidal. If you haven’t had a chance to do your nutrition or need a refresher, today is the day to go!! See ya there. [...]

WE ARE CLOSED TODAY. PLEASE COME JOIN US AT: One day, three events designed to test your Endurance, Strength, Flexibility, Stamina, Power, Speed, Agility, Balance, Coordination and Accuracy. An even mix of Gymnastics, Weightlifting, Rowing & Running and of course… The Unknown and Unknowable. CLICK HERE for more info

MEMBERS: 8PM YOGA CLASS TONIGHT HAS BEEN CANCELED. Also, remember tomorrow is “The Swamp Monster” competition and the box will be closed. Members are welcome to come support their coaches and fellow members at CrossFit 305 starting at 9am and going through the afternoon. See ya there! What is CrossFit? If you do it you [...]

Strength WOD: 6-4-3-2 Bench (increase wt. each round) WOD 400m Row 10 Snatches 95/65 400m Run 10 Cleans 95/65 3 Rounds for Time In case you missed the live broadcast or haven’t had a chance to see this yet, here is a great video of highlights from the CrossFit Games this past weekend in Carson, [...]

“Frankenchipper” 500m Row 400m Run 21 KB Swings 53lbs 12 Pull Ups 50 unweighted thrusters (use PVC) 3 rds of cindy (5 pullups, 10 pushups, 15 air squats) 30 box jumps 21 Handstand push ups 30 knees 2 elbows 30 double unders Post comments! “Let today be the day that you choose to become your [...]

SWOD: Squat  6-4-3-2 (Increase wt. each set) WOD Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 [...]