Author page: KMC

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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CrossFit WOD, April 30, 2019

Tuesday, April 30th Weightlifting A) On the minute, for 20 minutes: (1-1-1-1-1-1-1-1-1-1) Even: 1 Bench Press Odd: 16/12 Calorie Row Warm up and build from 50%. MUST take 5 seconds to lower the bar into the bottom. OK to bounce it back up. Metcon...

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CrossFit WOD, April 27, 2019

Saturday, April 27th Brief Come to The Roost in Puyallup today to watch Fred, Jess, Brady and Renee compete in the Festivus Games! Their first heat starts at 9:50! Metcon Metcon (AMRAP – Reps) "Jay" 20 minute AMRAP: 22 Air Squats...

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CrossFit WOD, April 20, 2019

Saturday, April 20th 2019 Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

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CrossFit WOD, April 18, 2019

Thursday, April 18th Metcon Metcon 5 rounds: 10 Front rack lunge steps 35/20 15 cal row 20 hollow rocks Metcon (AMRAP – Reps) 18 min AMRAP: 10 DB step ups (left hand and left leg 10 bent over row (left) 5 strict T2B 10 DB step ups (right)...

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