Crossfit Kingdom

It’s that time again! If you are interested in trying a healthy life style or would just like to do that challenge again, then join us for our Summer Paleo Challenge.   Our first meeting will be held on May 29 at CrossFit Kingdom from 8pm – 9pm.  All are welcome to participate. Details of this [...]

SWOD: back squat 4@60%,4@70,4@80,3@85, 2@ 90% WOD: 10 HSPU 20 pull ups 30 lateral box jumps 24/20 3 rounds

ATTENTION MEMBERS: Today there will be no 7pm class.  We will also be closed Saturday – Monday due to Memorial Weekend. ALL CLASSES ARE AS SCHEDULED.

SWOD: snatch 3×2 @70%, 2×2@80% and clean and jerk 3×2 @70%, 2×2@80%     WOD: buy in: 7 over bar burpees 21-15-9 Deadlift 225/135# T2B buy out: 7over bar burpees

WOD: 30 back squat (135/95 same weight for all movements) 20 pull ups 10 push jerks 20 front squat 20 pull ups 10 push jerks 10 OHS 20 pull ups 10 push jerks

SWOD: Snatch 3×2 @70%, 2×2@80% and clean and jerk 3×2 @70%, 2×2@80% WOD: 12 min AMRAP 60 ft plate lunges (45/25) 5 muscle ups or chest to bar pull ups 20 KB swings (70/53)

WOD 1: 1 min plank hold (on elbows) 1 min box jump 24/20 1 min HSPU or hand stand hold 1 min break 2 rounds WOD 2: 400 mts run 10 front squat (165/ 115) 2 rounds , (if scaling on or under 115/95 you have to do 15 to 20 reps)

ATTENTION MEMBERS: Join us this Tuesday at 8pm at Crossfit Fortress for our CrossFit 102 Class.  Only $10 to participate. 11AM: OPEN GYM

Are you 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: 5 tire flips (no tires? deadlift at 185/125) 50M bear crawl 10 sledge hammer (no hammer? 10 burpees) 50M bear crawl 5 jump in and out of tire (no tire? 10 box jump ) 4 rounds