Crossfit Kingdom

SWOD: Shoulder Press: 3, 6,9, 6, 3 (70% of max) WOD: “Clash of the Fittest WOD # 2“ RX WOD: For Time with 7 minute Cap 15 KB Snatch (55/35 20 Pistols (10 each leg alternating) 25 Toes to Bar 30 KB Swings (70/55) 35 Box Jumps (30″/24″) 70 Double Unders       Scaled [...]

Please be aware that on Friday we will have a limited schedule and we will be closed on the 24th, and the 25th.  The classes for this Friday are as follows: 10am, 11am, 5pm and 6pm.  This will also be the schedule for the week of Dec 26 – 30. All Classes are as scheduled

WOD: row 1000 m 30 ring dips 100 feet bear crawl 100 feet broad jump 30 ring rows row 1000 m

WOD:  “Clash of the Fittest WOD # 3″  rx man 3 Rounds for Time ( 10 minute cap ) 5 Bar Muscle Up 7 Clean (185#) (can be power or squat) 50 feet handstand walk rx woman 3 Rounds for Time 10 Chest to Bar Pull Ups 7 Cleans (125#) 50 feet handstand walk scale [...]

WOD #1 20 deadlift (225/135) 50 burpees 20 deadlift (225/135) WOD # 2 100 BSU

11AM: Open Gym ENJOY THE REST OF YOUR WEEKEND!

Interested in trying out CrossFit for free? Then come join us today and every Saturday for our free 10am class. 10am: FREE WOD 11AM: Member WOD

WOD #1: “DIANE” 21-15-9 deadlift (225/135) HSPU WOD# 2 1 mile run

WOD #1 30 KB swings (2/1.5) 30 burpees box jump ( 24/20 ) (8 min cap) 5 MIN REST THEN BEGIN WOD #2 WOD # 2 50 OHS (45/15) 30 Ball Slams (20/15)

GWOD: rope climb technique, 10 -12 min WOD: 10 pull ups 3 burpees 10 wall balls (20/14) 3 burpees 6 rounds