Author page: KMC

CrossFit WOD, November 13, 2019

Wednesday, November 13th Brief Strength Metcon On the minute, for 3 minutes: Bench Press Set 1: 5 reps @ 35% Set 2: 5 reps @ 45% Set 3: 3 reps @ 55% These are warm up sets. Bench Press (Weight) Every 2 1/2 minutes, for 6 minutes: Set 1: 5 reps @...

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CrossFit WOD, November 12, 2019

Tuesday, November 12th Metcon Metcon (Time) 7 rounds for time: 4 Snatches 135/95 6 Clean and Jerks 135/95  9 Deadlifts 135/95 *20 minute time cap Scale with 95/65 All lifting. Snatch will be your limiter–pick something that’s...

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CrossFit WOD, November 11, 2019

Monday, November 11th Brief Class Schedule: 9/12/3:30/4:30 classes only today. All other classes canceled. Happy Veterans Day!! Metcon Metcon (Time) "Freedom Forces" For Time (with a Partner) With a Running Clock: 3 Rounds of: 200 meter...

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CrossFit WOD, November 9, 2019

Saturday, November 9th New Section Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes. Partners alternate whole rounds.  15 Calories of Rowing 12 Deadlifts (155/105 lbs)...

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CrossFit WOD, November 8, 2019

Friday, November 8th Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Scaled (Ages 16-54)...

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CrossFit WOD, November 6, 2019

Wednesday, November 6th Brief CrossFit Kids stars this Thursday! Metcon Metcon (AMRAP – Reps) 3 Rounds of: 5 minute AMRAP 200/150 meter row 15 Burpee over the rower 50′ Bear Crawl rest 5 minutes  5 minute AMRAP 15 Front Squats...

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CrossFit WOD, November 2, 2019

Saturday, November 2nd Metcon Metcon (Time) Complete the following congo-line style in teams of three, with each partner completing the following: For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Immediately followed by&hellip...

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CrossFit WOD, November 1, 2019

Friday, November 1st Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks...

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