Crossfit Kingdom

Friday May 25, 2012 Crossfit Kingdom

Patty — Fri, 25 May 2012 08:48:13 +0000

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.

Thursday May 24, 2012 Crossfit Kingdom WOD

Patty — Fri, 25 May 2012 01:20:50 +0000

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

Wednesday May 23, 2012 Crossfit Kingdom WOD

Patty — Thu, 24 May 2012 01:47:53 +0000

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

Tuesday May 22, 2012 Crossfit Kingdom WOD

Patty — Wed, 23 May 2012 01:05:05 +0000

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)

Monday May 21, 2012 Crossfit Kingdom WOD

Patty — Tue, 22 May 2012 01:34:23 +0000

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)

Sunday May 20, 2012 Crossfit Kingdom

Patty — Sun, 20 May 2012 08:48:43 +0000

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

11AM: OPEN GYM

Saturday May 19, 2012 Crossfit Kingdom

Patty — Sat, 19 May 2012 08:32:27 +0000

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

Friday May 18, 2012 Crossfit Kingdom WOD

Patty — Fri, 18 May 2012 08:42:18 +0000

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

Thursday May 17, 2012 Crossfit Kingdom WOD

Patty — Fri, 18 May 2012 01:18:24 +0000

SWOD: hang snatch 3@60%, 2@70%, 2@75% and hang squat clean 3@60%, 2@70%, 2@75%

WOD:

30 wall balls (20/14)
30 push presses (75/55)
30 KB SDHP (53/35 )

2 rounds

Wednesday May 16, 2012 Crossfit Kingdom WOD

Patty — Thu, 17 May 2012 00:56:17 +0000

WOD:

20 KB snatch (53/35)
100M run

4 rounds