Crossfit Kingdom

WOD: 400m run 20 burpees 400m run 15 burpees 400m run 10 burpee 400m run 5 burpees 10 shoulder to over head (155/95)

FEB. 3 – 4: WODAPALOOZA @ BAYFRONT PARK. PRESENTED BY PEAK 360. FEB. 4: South Florida CrossFit Endurance is having a POSE Running Clinic  starting at 9:00 AM and ending by 11:30 AM. Cost: $12 for members and $25 for non-members. Click on the link below to register: http://clients.mindbodyonline.com/ws.asp?studioid=6490&stype=-8&sTG=23&sView=day&sTrn=100000002&sDate=2%2F4%2F2012 FEB. 4: Kayaking field trip at [...]

WOD #1: 21-15-9 deadlift (245/ 145) box jump WOD # 2: 5 min AMRAP of muscle ups or pull ups

CALLING ALL SUPERHEROES: It’s time to register for the 9AM Heat of the Superhero Scramble. Everyone must go online individually to register at www.superheroscramble.com. Join existing team CROSSFIT KINGDOM. Add promo code : KING Referral Email: lorettac30@aol.com. For firefighters, paramedics, EMTs, police officers, and military personnel it comes out to $40. For everyone else it comes [...]

Are you interested in trying out CrossFit for free? The come join us today and every Saturday for our free 10AM WOD. Join us today for a Special WOD in celebrating Coach Dani Tek birthday.  Make sure to wear your high knee heart socks! 10AM: FREE WOD 11AM: MEMBER WOD

WOD:  10 min AMRAP 5 shoulder to over head (185/135) 7 slam balls (20/ 10) 9 push ups

SWOD: Bench Press 10, 10, 5, 5 at 50 – 80% WOD: 10 min AMRAP ladder tire flips muscle ups is 1 and 1, 2 and 2 …and so on for ten min

WOD: (set the clock for 15 min and then) max HSPU in 5 min max pull ups un 4 min max push ups in 3 min max supine ring rows in 2 min max ring dips in 1 min

WOD: run 1 mile @ min number 12 run 800 mts @ min number 18 run 400 mts

WOD: 3 min OHS (135/95) 1 min break 3 min row for calories 1 min break 3 min wall balls burpees (20/14) 1 min break 3 min SDHP (115/75)