Crossfit Kingdom

Strength WOD: Deadlift 5-3-2-1 WUWOD: 3 rds: 10 box jumps, 10 burpees, 10 WB, 10 GHD Back Ext WOD 400m Walking lunge for time Time to Get Real. “I realize that most of you probably don’t think you need a lecture. You may not need any further motivation. You’re eating good, whole foods, getting daily [...]

WOD 5 Min AMRAP for each couplet, 2 min rest in between, for total of 26 mins 45/15 (RX+ 65/35) Score is for each full rd, NO PARTIALS!! 15 Thrusters 15 Pullups 2 min rest 15 Weighted Stepups (bar across back/shoulders) 15 Pushups (w/hand release) 2 min 15 Shoulder Press 15 MB Choppers 20/14 2 [...]

11AM OPEN GYM FOR MEMBERS 12:30PM Yoga w/ Dani T. Everyone else, have a great weekend…

We will be offering a FREE class today, and every Saturday at 10AM for those interested in trying CrossFit. Bring your friends and family, CrossFit can be scaled to all fitness levels!!! MEMBERS WOD is at 11AM Everyone else have a great weekend! 

WOD “Long Slow Screw” 1 mile Run 100 Air Squats 80 Box Jumps, 24″ 60 Burpees 40 Toes to Bars 20 GHD Sit ups Recipe: Spaghetti Squash and Buffalo Meat Sauce Spaghetti squash. My new favorite veggie…. as an ex-pasta lover it was really great for me to find something that could actually replace that [...]

Strength WOD: Bench Press 5-3-2-1 (Increasing wt) WOD 21-15-9 Ring Dips Weighted BF Sit ups  20/15 HSPU (scale tiger push ups) Hip It Before You Whip It from the CrossFit Journal Coach Bill Starr is a legend in the strength and conditioning world. He was a world-class competitor himself, and has been a renowned coach [...]

“Tabata This” 20 sec on 10 sec rest, 8 rounds of each: Rower Squats Pull-ups Push-ups Sit-ups Score is lowest number of each movement How Fit Are You? Kristen Clever and Iceland Annie at the CrossFit Games Saw this on the main site and thought it was a cool little test that some of you [...]

WOD “Jet Fuel” 1 round  95/65 of: 15 Snatches 200 meter Run 15 Overhead Squats 200 meter Run 15 Thrusters 200 meter Run 15 Clean and Jerks 200 meter Run Lessons From the Egg Recall: Cheap Food Makes You Sick! Americans currently “enjoy” the cheapest animal protein in history. Such a monumental achievement could only [...]

WOD 3 Six one-minute rounds of: 400m run then AMRAP of: 3 Hang cleans (135/85) 6 Burpees 9 KB swings (2/1.5) Rest 1 min between rounds The 6 min rounds begin with the run. Post Rounds to comments! Your Form Sucks – from CFJ Poor posture can create poor results and cause injuries. Dr. John [...]

11AM OPEN GYM TODAY 12:30 YOGA – See ya there! Enjoy the rest of your weekend!