Author page: KMC

CrossFit WOD, April 7, 2020

Tuesday, April 7th Brief We’ll be releasing more equipment today (Tuesday) between 9am-12:30pm and 3-5:30pm. Barbells, weights, medballs, boxes etc. These will all be available for free. Rental forms will be available in the gym. There are...

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CrossFit WOD, April 6, 2020

CrossFit WOD, April 6, 2020

Monday, April 6th Brief If there is a load… "you have to bear that you can’t carry I’m right up the road I’ll share your load If you just call me" – Bill Withers, Lean on Me. We need each other right...

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CrossFit WOD, March 21, 2020

Saturday, March 21st Brief Join us for virtual class at 9am on Zoom! Metcon Metcon (AMRAP – Reps) GARAGE FIGHT 3 rounds of 1 minute each: DB Goblet Thruster Single DB Power Clean Hops over DB Single Arm Push Press Burpees Rest At-Home...

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CrossFit WOD, March 20, 2020

Friday, March 20th Metcon Metcon (AMRAP – Rounds and Reps) "Farm Land" 15 Minute AMRAP 9 Strict Pullups  15 Hand Release Pushups  21 Russian Swings Pullups can be substituted with body rows from under a deck or a table...

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CrossFit WOD, March 19, 2020

Thursday, March 19th Brief We realize the impacts of COVID-19 vary greatly between members. Some in our community have already lost income, jobs, even businesses. Many are experiencing the burden of increased childcare expenses. Everyone is going...

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CrossFit WOD, March 4, 2020

Wednesday, March 4th Weightlifting Back Squat (Weight) Every 2 1/2 minutes, for 5 sets: 1 rep Build over the sets. This should be a chance to get a heavy, confident single, not necessarily a 1RM. Metcon (Weight) If you don’t want to work to...

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CrossFit WOD, March 3, 2020

Tuesday, March 3rd Metcon Metcon (AMRAP – Reps) On the minute, for 8 minutes, Death by Kettle Swings 6 American KB Swings 53/35 Reps increase by 6 every minute. 6-12-18…and so on (8 min time cap) Rest 3:00  Death by Box Jump...

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CrossFit WOD, February 29, 2020

Saturday, February 29th Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 40 Single DB Goblet Squats (50/35) 30 Sit-Ups 20 Alternating DB Snatch 10 Alternating Single DB Burpee *For both the DB Snatch and DB Burpee, athletes must...

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