Crossfit Kingdom of Miami

Saturday January 28, 2012 Crossfit Kindom

Patty — Sat, 28 Jan 2012 08:33:42 +0000

Are you interested in trying out CrossFit for free? The come join us today and every Saturday for our free 10AM WOD.

Join us today for a Special WOD in celebrating Coach Dani Tek birthday. Make sure to wear your high knee heart socks!

10AM: FREE WOD

11AM: MEMBER WOD

Friday January 27, 2012 Crossfit Kingdom WOD

Patty — Sat, 28 Jan 2012 01:28:14 +0000

WOD: 10 min AMRAP

5 shoulder to over head (185/135)

7 slam balls (20/ 10)

9 push ups

Friday January 27, 2012 Crossfit Kingdom

Patty — Fri, 27 Jan 2012 08:13:23 +0000

Hey guys WODAPALOOZA is the next upcoming competition taking place in Miami. Some of our members and coaches our competing in this event. Come out Feb 3-4 to show you support!http://wodapaloozamiami.com/

All Classes are as scheduled

Thursday January 26, 2012 Crossfit Kingdom WOD

Patty — Fri, 27 Jan 2012 02:48:52 +0000

SWOD: Bench Press 10, 10, 5, 5 at 50 – 80%

WOD: 10 min AMRAP ladder

tire flips
muscle ups
is 1 and 1, 2 and 2 …and so on for ten min

Wednesday January 25, 2012 Crossfit Kingdom WOD

Patty — Thu, 26 Jan 2012 02:24:10 +0000

WOD: (set the clock for 15 min and then)

max HSPU in 5 min
max pull ups un 4 min
max push ups in 3 min
max supine ring rows in 2 min
max ring dips in 1 min

Tuesday January 24, 2012 Crossfit Kingdom WOD

Patty — Wed, 25 Jan 2012 02:04:56 +0000

WOD:

run 1 mile
@ min number 12 run 800 mts
@ min number 18 run 400 mts

Monday January 23, 2012 Crossfit Kingdom WOD

Patty — Tue, 24 Jan 2012 02:56:17 +0000

WOD:

3 min OHS (135/95)
1 min break
3 min row for calories
1 min break
3 min wall balls burpees (20/14)
1 min break
3 min SDHP (115/75)

Sunday January 21, 2012 Crossfit Kingdom

Patty — Sun, 22 Jan 2012 08:10:29 +0000

MAKE SURE TO CHECK OUT OUR EVENTS PAGE TO SEE WHAT’S HAPPENING IN THE CROSSFIT COMMUNITY.

11AM: OPEN GYM

Saturday January 21, 2012 Crossfit Kingdom

Patty — Sat, 21 Jan 2012 07:06:48 +0000

Are you interested in trying out CrossFit for free? The come join us today and every Saturday for our free 10AM WOD.

10AM: Free WOD

11AM: Member WOD

Friday January 20, 2012 Crossfit Kingdom WOD

Patty — Sat, 21 Jan 2012 01:04:12 +0000

WOD # 1:

21-15-9
deadlift (225/135)
push ups

WOD # 2 (begin this WOD at the 10 min cap of the first WOD)

12-9-6
hang clean (135/95)
box jump