Author page: KMC

CrossFit WOD, January 25, 2020

Saturday, January 25th Brief Chaos In The Capital is TODAY at CrossFit of Olympia! Metcon Metcon (AMRAP – Reps) A) In teams of two, complete 3 rounds for max reps of: 90 seconds of Wall Balls 20/14 90 seconds of American Kettlebell Swings...

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CrossFit WOD, January 17, 2020

Friday, January 17th Weightlifting Sotts Press (Weight) Every 90 seconds, for 8 minutes 4 sets: 3 reps (clean grip, pressing from the bottom of a front squat) This one requires a lot of front rack mobility. If unable...

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CrossFit WOD, January 3, 2020

Friday, January 3rd Brief Foundations starts Monday! Metcon Metcon (AMRAP – Rounds and Reps) In teams of two: 10 Minute AMRAP 3 Hang Squat Cleans 135/95  6 No-Pushup Burpee Box Jump-Overs 24/20 Rest 5 minutes, and then: Metcon (AMRAP...

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CrossFit WOD, January 2, 2020

Thursday, January 2nd Brief Fort Vancouver Championship January 11-12th. Come Cheer on your fellow athletes! Weightlifting Back Squat (Weight) Every 3 minutes, for 9 minutes (3 sets): 15 reps  After a couple warmup sets, take three sets to...

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CrossFit WOD, December 31, 2019

Tuesday, December 31st Brief New Years Eve Schedule: 5/6/8/9am. All other classes canceled. Closed New Years Day. Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, with one person working at a time, complete as many rounds and reps...

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CrossFit WOD, December 28, 2019

Saturday, December 28th Metcon Happy Birthday Kelli! Fort Vancouver Championship January 11-12th. Come Cheer on your fellow athletes! Metcon (Time) In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings 70/53 400...

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CrossFit WOD, December 27, 2019

Friday, December 27th Weightlifting 3 Position Power Snatch (Weight) Every 90 Seconds, for 8 Sets: High hang, hang, floor. Build to a heavy 3-Position Power Snatch with no misses. Keep these crisp, focusing on timing and speed. If you miss any...

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