Archive for September 1, 2010

CrossFit Kingdom Miami – 09.02.10

Posted: September 1, 2010 by Patty in WOD
1

WUWOD 300m row sprint, 15 squats, 15 knee plyo pushups, 15 pull ups Skill Work To be done for 20 mins after warmup, 10 min on each. Gymnastics: Handstand pushup and L-sit/hang WOD “Lucky 13″ 8 Minutes AMRAP 7 Squat Cleans 135M/95W 7 Chest Slapping Push Ups then 2 Minutes of Pull Ups 2 Minutes [...]

CrossFit Kingdom Miami – 09.01.10 WOD

Posted: September 1, 2010 by Patty in WOD
4

WUWOD: 400m jog, 2 mins Double Unders, Flamingo Walk (end of lot), Toy soldiers (back into box), Power skips (end of lot), Back pedal (back in) WOD 6 Sprint complexes: 10m, 20m, 30m, 40m; Sprint from yellow line to required distance, then walk back and immediately take off on next sprint; at end of each [...]