Author page: KMC

CrossFit WOD, March 12, 2019

Tuesday, March 12th Weightlifting Jerk Balance (5-5-5) Focus on a vertical dip and drive. Ok to add a little weight Tall Jerk (4-4-4) Push yourself DOWN under the bar. Ok to add a little weight. Split Jerk (3-3-3-3-3) Mostly Split jerk SKILL...

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CrossFit WOD, March 11, 2019

Monday, March 11th Brief Don’t forget to rate the CrossFit Sentry Facebook page for an extra team point! Metcon Metcon A1) Barbell Hip Thrust: 8-7-6-5-4-3 reps building Short rest A2) Single Arm Bench With Hip Bridge: 8 reps each Arm. After...

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CrossFit WOD, March 9, 2019

Saturday, March 9th Brief Week 3 Surprise Points: Leave a recommendation on the CrossFit Sentry Facebook page. This will be worth one point and must be completed by Monday at 5pm. Metcon (AMRAP – Reps) In teams of two, complete as many...

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CrossFit WOD, March 8, 2019

Friday, March 8th Brief 19.3. I personally love this. Not because I will be any good at it. The Open has the potential to act as a leading indicator for community trends. I am in full support of seeing single limb movements , such as lunging...

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CrossFit WOD, March 7, 2019

Thursday, March 7th Strength Tall Snatch (Weight) No dip of the knee. Simply be fast getting under the bar High Hang Squat Snatch (Weight) ‘Jump the bar’ upward with the legs, minimal upper body emphasis Hang Squat Snatch (Weight)...

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CrossFit WOD, March 6, 2019

Wednesday, March 6th Brief Tune into Facebook and Instagram LIVE Thursday at 5:30pm to watch to ladies take on 19.3 head to head! Whos it going to be??? Strength Metcon (Time) 1-2-3-4-5-6 reps, not for time: Pullup and Dips Right Half kneeling...

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CrossFit WOD, March 5, 2019

CrossFit WOD, March 5, 2019

Tuesday, March 5th Strength Metcon Every 5 minutes, for 15 minutes: 50ft Lateral band walks (each way) 8 Dumbbell Lateral Step-Ups 24/20 16 Dumbbell Split Stance Romanian Deadlift Build to a challenging set on each of the movements. If you did...

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CrossFit WOD, March 4, 2019

Monday, February 4th Strength Brief The Open always reminds me how much I truly appreciate our community. You show up every day and put yourself into some fun, but often VERY uncomfortable situations. Like Open 19.2 and those of you that played...

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