Crossfit Kingdom of Miami

WOD: “PALOOZA COWBOYS” 3 Rounds  for time 3 Snatch Complexes (95/65) (1 Snatch Complex = 1 Power Snatch + 1 Squat Snatch + 1 OH Squat) 12 Pull ups

WOD: “Very Long WOD from WODAPALOOZA” 4 Rounds 12 Goblet Squats (35, 26) 12 KB Snatches (35, 26) ————— 3 Rounds 20 Pushups (Hand Release) 20 Double Unders —————– 2 Rounds 12 Toes to Bar 12 Thrusters Rx and Masters (115, 85) ——————————- 1 Round 1000 Meter Run 100 Meter Bear Crawl

WOD: 6 min AMRAP BUY IN: 2 MIN L SIT HOLD (Once the two mins are done begin 6 min amrap) 3 – 10 ft. Burpee Broad Jumps ( 2 mats is 10 ft on the long side) 6 – Burpee bar muscle ups/ C2B pull up/ pull up Score = Total number of Rounds [...]

WOD # 1: “Café con Leche” For Time Complete: 60 yard Shuttle Run 12 box  Jumps (24/20) Repeat run and box jumps 2 rounds ( with 1 min rest in between) WOD# 2: AMRAP Minute 1: Max Reps of Power Cleans (185/115) Minute 1: Rest Minute 1: Max Reps of Front Squat (From a Rack) [...]

A BIG CONGRATS TO ALL WHO COMPETED IN WODAPALOOZA.  EVERYONE DID AN AMAZING JOB AT REPRESENTING CROSSFIT KINGDOM AND GAVE IT THEIR ALL.  BELOW ARE THE COACHES/MEMBERS WHO COMPETED AND WHAT PLACE THEY CAME IN. PARVIN PLACENSIA: 2ND PLACE MEN’S RX HECTOR GUADALUPE: 9TH PLACE MEN’S RX JEFF NUNEZ: 10TH PLACE MEN’S SCALED CRISTIAN SUAREZ: [...]

OPEN GYM: 11AM ENJOY THE REST OF YOUR WEEKEND!

Are you interested in trying out CrossFit for free? Then come join us today and every Saturday for our free 10AM WOD. Come out today to WODAPALOOZA to show your support for some of our coaches who are competing.  The competition is taking place at Bayfront Park and it will begin at 9:00AM. 10AM: FREE [...]

WOD: 30 dbl under 10 ring dips 20 weighted step ups (45/35) and 24/20 “‘ 5 burpees 20 wall ball (20 /14) 10 ring dips 30 dbl unders 2 rounds

WOD # 1 3 min AMRAP T2B/KTE/BSU (at least 10 min break to start second wod) WOD # 2 400m run 8 squat snatch (135/95)

WOD: 6 goblet squats (1.5/1) 6 snatch 6 TGU 6 KB swings 6 SDHP 3 burpees 3 rounds