Author page: KMC

CrossFit WOD, March 20, 2019

Wednesday, March 20th Metcon 800m Run (Time) Max Effort 800m Run GET IT! This is your priority today. NOT a warm up. Go hard. Strength Metcon 4 Rounds:30 sec. on/30 sec. off L-sit hold Romanian Deadlifts 135/95 Abmat Situp Superman Hold Herro...

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CrossFit WOD, March 19, 2019

Tuesday, March 19th Brief Happy Birthday Mallory! Strength Front Squat (3-3-3-3-3) Start at 65% and build 5% each set. Rest 2 minutes between sets. If your keeping your weights on the lighter side and feel you don’t need 2 minutes of rest...

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CrossFit WOD, March 18, 2019

Monday, March 18th Strength Metcon (Weight) 4 sets Split Stance Romanian Deadlift x 8 each leg rest 30 seconds Ring Dip x 4-8 reps rest 30 seconds Side Plank Powell Raise x 8 each arm rest 60 seconds Ok to load the dips if 8 is easy at body...

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CrossFit WOD, March 17, 2019

Friday, March 17 Metcon Metcon (AMRAP – Reps) In teams of two, partners will alternate whole rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing (or 12 Calories of Assault Bike) 12 Deadlifts...

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CrossFit WOD, March 16, 2019

Saturday, March 16 Metcon Metcon (AMRAP – Reps) In teams of two, partners will alternate whole rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing (or 12 Calories of Assault Bike) 12...

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CrossFit WOD, March 15, 2019

CrossFit WOD, March 15, 2019

Friday, March 15th Brief We have a juicy one this week. Feels like ten different ways to slice it. Let me highlight a few core factors; 1) Yes, 30 bar muscle-ups or kipping pull-ups 2) More importantly, for more of you will be the 36-72 bar...

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CrossFit WOD, March 14, 2019

Thursday, March 14th Metcon Metcon (Time) On the Minute, for 30 Minutes (6 Rounds): 1) 6 Landmine Presses each arm 2) :30 Overhead Squat Hold (light) 3) 15 Banded Pull aparts 4) 5-10 Kipping Pullups 5) Rest Work up to or at a challenging load on...

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CrossFit WOD, March 13, 2019

Wednesday, March 13th Brief Happy Birthday Cori! Weightlifting Front Squat (3-3-3-3) Build to a heavy set of 3 reps. rest 90 sec-2 min between sets Metcon Metcon (5 Rounds for reps) On the minute, for 20 minutes (65sets): 30-sec max reps each...

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