Crossfit Kingdom

WOD: BUY IN: 800M run 8 chest 2 bar pull ups 8 ring dips 8 rounds CASH OUT: 800M run

SWOD: snatch  3@70%, 2@80%, 2@90% and squat cleans 3@70%, 2@80%, 2@90% WOD: 3-6-9-12-9-6-3 box jump (30/24) KB swings (70/53)

HAPPY MOTHER’S DAY FROM CROSSFIT KINGDOM.  WE HOPE ALL YOU MOMS HAVE A WONDERFUL RELAXING DAY.

Join us today for Loretta’s Birthday Beach WOD at 12:30pm at 8425 Miller Drive.  The 11AM class at Kingdom will be canceled.  The 10AM free WOD will still be available.

WOD: “THE CHIEF” 3 min AMRAP 3 power clean (135/95) 6 push ups 9 air squats 1 min rest then repeat the 3 min AMRAP 5 times with a min break in between

SWOD: Shoulder to overhead, 3 sets of 5 reps at 70% of max. WOD: 7 min amrap 20 double unders / scale will do 50 single jumps 2 snatch (135/95) 2 min break then 2 min AMRAP Snatches (165/115)

WOD:   500M row 50 box jumps (30/24) 400M run 40 push ups    2 rounds

SWOD: Snatch Balance (no less than 2 reps and no more than 5 per set, no more than 20 in total) WOD: “Diane“ 21-15-9 Deadlift (225/135) HSPU

WOD: “NANCY” 400M  run 15 clean and jerk 135/95 RTG 95/65. Rx 75/55. Int

COME OUT AND SHOW YOUR SUPPORT FOR THOSE COMPETING TODAY IN THE DOWN AND DIRTY MUD RUN AT METRO ZOO.  OUR HEAT BEGINS AT 9:30AM. THERE WILL BE OPEN GYM TODAY AT 11AM.