Author page: KMC

CrossFit WOD, May 20, 2019

Monday, May 20th Brief So much to look forward to in the next training week. A few fun, sweaty workouts, a 3RM Bench Press, and… MURPH. I look forward to completing Murph every year for a few reasons: 1) This is one of my favorite tests of...

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CrossFit WOD, May 18, 2019

Saturday, May 18th Brief Track Day Today’s class will be meeting at the track at 8am.  Bring a friend. The workout will be scaleable.  We’ll be doing some work in the gym so space during open gym (9-11) will be limited...

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CrossFit WOD, May 16, 2019

Thursday, May 16th Metcon For Quality: 3 rounds 10 Strict toes to bar 12 push-ups Pushups can be scaled up with a deficit. Metcon (Time) 4 Rounds for time of: 50 Double-unders 20 Weighted sit ups 25/10 plate 20 1-Arm Dumbbell Snatch 50/35

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CrossFit WOD, May 9, 2019

Thursday, May 9th Metcon Metcon 3 Rounds: 10 cal row 16 alternating cossack squats 10 cal cow 16 pause mountain climbers Metcon (Weight) On the minute, for 18 minutes: min 1. 1 Turkish Get Up/side min 2. 15 American swings min 3. Bear crawl Score...

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CrossFit WOD, May 8, 2019

Wednesday, May 8th Brief Happy Birthday Doug! Weightlifting 3 sets (Weight) Front Squat x 10 reps Rest 60 seconds Pushups x 10 reps Rest 60 seconds Nose-to-Wall Handstand Hold x 30-45 seconds Rest 60 seconds use the higher rep range and work with...

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CrossFit WOD, May 7, 2019

Tuesday, May 7th Metcon Metcon (Time) A) 10 rounds for time of: 3 Bar Muscle Ups 10 dumbbell snatches 50/35 200 meter run  Training day – Scale to 4 chest to bar pull-ups or chin over bar pull-ups. The reps on the pull ups low so you can...

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CrossFit WOD, May 6, 2019

Monday, May 6th Weightlifting Metcon (Weight) Three sets of: Back Squat x 6 reps Rest 60 seconds Front-Leaning Rest on Rings x 40-60 seconds Rest 60 seconds Dumbbell Row x 6-8 reps each arm Rest 60 seconds Record weight of Back Squat Back Squat...

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CrossFit WOD, May 1, 2019

Wednesday, May 1st Metcon Metcon (AMRAP – Reps) A) On the minute for 30 minutes: 5 kipping pull-ups 10 push-ups 15 squats Start with a score of 30. For any minute that you do not complete the given work subtract 1 Scale to 3/6/9 if unable...

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