Author page: KMC

CrossFit WOD, December 10, 2018

Monday, December 10th Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24" / 20" Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest *Scale to DB...

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CrossFit WOD, December 8, 2018

Saturday, December 8th Weightlifting Power Snatch (1-1-1-1) On the Minute, for 4 minutes:  3 Power Snatches Work up to a medium-heavy triple. Rest 2 minutes, then… On the Minute, for 4 minutes:  2 Power Snatches Work up to a...

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CrossFit WOD, December 7, 2018

Friday, December 7th Weightlifting Back Squat (5-5-5-5) Rest 45 seconds then perform a 45 second side plank each side. Front Squat (5-5-5) Rest 45 seconds then perform 8 supinated bent over barbell rows Back Squat (1-1-1-1) In 15 minutes warm up...

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CrossFit WOD, December 6, 2018

Thursday, December 6th Metcon Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it. In honor of Field Training Officer Timothy Quinn...

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CrossFit WOD, December 5, 2018

Wednesday, December 5th Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @...

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CrossFit WOD, November 27, 2018

Tuesday, November 27th Weightlifting On the minute, for 15 minutes (Weight) Station 1 – Behind The Neck Snatch Grip Push Press + 3 Overhead Squats Station 2 – Single Arm Row x 8 reps each arm Station 3 – Farmer’s Carry x...

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