Author page: KMC

CrossFit WOD, March 2, 2019

Saturday, March 2nd Metcon Brief Week 2 Surprise Points! Post to Instagram with a photo of yourself (NOT in the gym) in a squat. Include a kid or pet! Because, well, they’re cute! You MUST use @crossfitSentry and #crossfitsentry If you...

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CrossFit WOD, March 1, 2019

Friday, March 1st Brief 19.2 is 16.2! (Well, almost). We recently did the workout on December 5th. If you logged it in Wodify then review your result and read any notes you took (if any) and be critical of ‘what would I have done...

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CrossFit WOD, February 27, 2019

Wednesday, February 27th Weightlifting Snatch ( Every 2 Minutes, for 14 minutes (7 sets):) 3 position snatch (High Hang, Hang, Floor) Build to a moderate set Metcon Metcon (Time) For Time: 5 Strict pull-ups 10 Push-ups 15 Air squats 10 Strict...

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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...

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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...

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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...

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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...

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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

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