Crossfit Kingdom of Miami

Thursday February 9, 2012 Crossfit Kingdom WOD

Patty — Fri, 10 Feb 2012 02:16:21 +0000

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

Wednesday February 8, 2012 Crossfit Kingdom WOD

Patty — Thu, 09 Feb 2012 02:34:23 +0000

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

Tuesday February 7, 2012 Crossfit Kingdom WOD

Patty — Wed, 08 Feb 2012 02:32:16 +0000

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 + Reps completed

Monday February 6, 2012 Crossfit Kingdom WOD

Patty — Tue, 07 Feb 2012 01:24:57 +0000

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) (185/115)
Minute 1: Rest
Minute 1: Max Reps of Shoulder to Overhead (From a Rack)(185/115)

CONGRATS TO WODAPALOOZA COMPETITORS!

Patty — Mon, 06 Feb 2012 18:04:35 +0000

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: 18TH PLACE MEN’S SCALED

Sunday February 5, 2012 Crossfit Kingdom

Patty — Sun, 05 Feb 2012 07:28:53 +0000

OPEN GYM: 11AM

ENJOY THE REST OF YOUR WEEKEND!

Saturday February 4, 2012 Crossfit Kingdom

Patty — Sat, 04 Feb 2012 08:56:18 +0000

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

11AM: MEMBER WOD

Friday February 3, 2012 Crossfit Kingdom WOD

Patty — Sat, 04 Feb 2012 01:54:16 +0000

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

Thursday February 2, 2012 Crossfit Kingdom WOD

Patty — Fri, 03 Feb 2012 03:07:23 +0000

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)

Wednesday February 1, 2012 Crossfit Kingdom WOD

Patty — Thu, 02 Feb 2012 02:26:57 +0000