Crossfit Kingdom

WOD: “JACKIE” 1 K row (this will be part of your PR) 50 thrusters (45/35) 30 pull ups

WOD: “PR DAY 2″ 1 mile run 2 min of pull ups for non rx pull ups ( using bands) (advance athletes that do pull ups no band, they go for unbroken pull ups if they let go the bar they stop) 2 min of burpees

WOD: “PR DAY 1″ 2 min of air squats 2 min of BSU 2 min of hand release push ups then Back Squats (Max weight)

Are you interested in perfecting that Hand Stand push up? Or would you like to be able to finally do a hand stand push up?  Then join us this Tuesday for our HandStand Clinic at CrossFit Fortress from 8pm – 9:30pm.  Only $5 to join.  Don’t miss out! 11AM: Open Gym today.

CROSSFIT GAMES OPEN @ CROSSFIT KINGDOM For those of you who are interested in participating in the CrossFit Games open we will be meeting today at Crossfit Kingdom from 2PM – 4PM.  Below are some of the required/ recommended items you should bring and what to do before participating. – Bring your own Jump ropes, [...]

WOD: “Pyramid” 3-6-9-12-15-15-12-9-6-3 burpees T2B push press ( 95/65)

WOD: 7 min AMRAP 1,2,3,4……..(ladder) snatch (115/ 75) bar facing burpee

WOD: “JOSH” 21 OHS (95/65) 42 pull ups 15 OHS 30 pull ups 9 OHS 18 pull ups

WOD: “Chipper” 21 SDHP (95/65) 15 plyo push ups 9 pistols 21 power cleans (95/65) 15 hand release push ups 9 pistols 21 front squats (95/65) 15 jumping air squats 9 HSPU 21 thrusters (95/65) 15 air squats 9 HSPU

WOD: “DT” 12 deadlift (155/105) 9 hang clean 6 push press 5 rounds