Author page: KMC

CrossFit WOD, February 28, 2019

Thursday, February 28th Weightlifting Metcon (Weight) 4 sets of: 4 Paused Front Squats (3 seconds in the hole) 6 Renegade Rows each arm (no Push-Up) 8 Side Plank Powell Raises each side Short rest between movements. Build over the FS as long as...

Read more

CrossFit WOD, February 26, 2019

Tuesday, February 26th Gymnastics 6 sets: 30sec L-sit 20 Arch rocks Metcon Metcon (4 Rounds for reps) Every 4 minutes, for 20 minutes (4 sets): 9 Deadlifts (225/155) (135/95) 12 Barbell-Facing Burpees 15/12 Calorie Row/Bike The heavy-ish...

Read more

CrossFit WOD, February 19, 2019

Tuesday, February 19 Metcon Metcon On the minute, for 9 minutes (3 sets): Minute 1) 50′ Bear Crawl Minute 2) 8 Alternating Cossack Squats each leg Minute 3) 15 seconds each arm Single-Arm Bar Hang OR 30 seconds Pronated Grip Bar Hang Metcon...

Read more

CrossFit WOD, February 18, 2019

Monday, February 18th Metcon Metcon On the Minute, for 15 minutes: 1) :30 Jump Rope 2) :30/arm Dumbbell Waiter Hold 3) :30 Tricep Bridge Plank 4) 10 Pike Press-Ups on Erg 5) Rest For the jump rope, practice Singles, Double-Unders, or triple...

Read more

CrossFit WOD, February 16, 2019

Saturday, February 16th Metcon Metcon (Time) In teams of 3: 2 Rounds For Time 150 Calorie Row (switch every 25) 75 Pushups One partner holds 50/35 DB in front rack at all times. 5 syncro burpee penalty for each drop of the DB

Read more

CrossFit WOD, February 15, 2019

Friday, February 15th Strength Metcon (Weight) On the minute, for 12 minutes: Even: 10 Russian Swings (heavy) Odd: Row 10 Calories Clean and Jerk (2-2-2-2-2-2) Every 2 minutes, for 10 minutes (5 sets): 2 reps Use this as a warmup to around...

Read more

CrossFit WOD, February 13, 2019

Wednesday, February 13th Strength Brief The Intramural Open Draft will be held Thursday night on Facebook live! So get signed up for the Open and tune in! Today is upper body strength day, disguised with some sweat. Goal is to develop STRICT...

Read more
Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531