Author page: KMC

Monday, December 24

12 Days Of Christmas  Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my coaches gave to me, one Pull Up; on the 2nd day of...

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CrossFit WOD, December 20, 2018

Thursday, December 20th Metcon Metcon On the minute, for 20 minutes: Even: 12/9 Calorie Row Odd: 1 Round of Strict "Cindy" Rest 5 minutes  2 Rounds of: 1 min Right Side Plank 30 sec Russian Twist 35/20lb DB 1 min Regular Plank 30...

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CrossFit WOD, December 19, 2018

Wednesday, December 19th Metcon Metcon (AMRAP – Reps) 10 minute AMRAP Row 1,000 meters 200m Farmers walk, 50/35 50m Right waiters walk, 50/35 50m Left waiters walk, 50/35 Max-rep Turkish get-ups, 50/35  Moderate pace throughout. Record...

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CrossFit WOD, December 17, 2018

Monday, December 17th Metcon Metcon (AMRAP – Reps) In teams of two: A) AMRAP 10 Minutes: 10 Hang Power Cleans 115/75 10 Push Jerks 115/75 Partners alternate rounds. Rest 5 minutes before B Metcon (AMRAP – Reps) AMRAP 10 Minutes: 10...

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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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