Author page: KMC

CrossFit WOD, September 21, 2019

Saturday, September 21st Brief Happy Birthday Wes! Come out to the Cascade Classic and watch and watch teams from all over the North West throw down! Magnuson Park is located at 6310 NE 74th St, Seattle, WA 98115 Metcon Metcon (Time)...

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CrossFit WOD, September 19, 2019

Thursday, September 19th Gymnastics Metcon (AMRAP – Reps) Gymnastics skills day! On the minute, for 10 minutes Chest to bar/Pull-up x 3-7 reps If you’re not to kipping pull-ups, choose an option that will get you closer to your...

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CrossFit WOD, September 7, 2019

Saturday, September 7th Metcon Metcon (Time) For time as a 2-person team: 5k Row 400 Double-Unders 300 Wall Ball Shots 20/14 200 Power Snatch 75/55 100 Burpees over the bar Split the work any way! Have fun and have a great weekend!

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CrossFit WOD, September 6, 2019

Friday, September 6th Strength Metcon (Time) Complete 5-4-3-2-1 reps of: Strict chest to bar pullup Bench press @ 90% 1 rep max *11 minute time cap Rx+: strict ring muscle up Push for bigger sets, even if that means longer rest times between...

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CrossFit WOD, August 31, 2019

Saturday, August 31st Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP – In Teams of 2 10 Cals on Rower 10 Burpees over the Erg 10 Russian KB Swings 10 Med Ball Slams Partners alternate rounds. One partner holds a plank while the...

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CrossFit WOD, August 30, 2019

Friday, August 30th Weightlifting Push Jerk (Every 2 minutes, for 10 min: Push Jerk x 3 reps) Start at a moderate weight and work up to a heavy, but not sketchy, set of 3. This is not the time to fail the first rep! Take a second stab at same...

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CrossFit WOD, August 29, 2019

Thursday, August 29th Weightlifting Farmer Carry (Weight) A) Every 2 1/2 minutes, for 5 sets: 30 Seconds farmer carry Use the first 3 sets as warmup sets. Then perform the last two sets heavy.  The goal is to progress toward 3/4 body weight...

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CrossFit WOD, August 28, 2019

Wednesday, August 28th Weightlifting Back Squat (Weight) Every 2 1/2 minutes, for 5 sets: 1 rep Work up to a new 1RM or something *really* heavy today!  Warming up with 2 sets of 5 reps at a moderate load and 2 sets of 3 reps at a heavier...

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