Author page: KMC

CrossFit WOD, April 9, 2019

Tuesday, April 9th Brief Happy Birthday Ama! Strength Power Clean (2-2-2-2-2-2-2-2-2-2-2-2) On the minute, for 12 minutes: Power Clean x 2 reps The weights should EXplosive. Build to the 70-80% range. NOT touch and go. Scale with Hang Power...

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CrossFit WOD, April 5, 2019

Friday, April 5th Strength LVL1A) Every 90 seconds, for 3 sets of: Station 1 – Pause Bench Press x 5 reps Station 3 – 150ft Farmer Carry (Turf to garage door x 3) Station 4 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps...

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CrossFit WOD, April 4, 2019

Thursday, April 4th, 2019 Strength Paused Front Squat (5-5-5) 2 sec pause in the bottom – Make these solid Metcon Metcon (Distance) In Pairs… one rows, other starts on AMRAP: 7 mins for max distance: ROW for meters Find a sustainable...

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CrossFit WOD, April 3, 2019

Wednesday, April 3rd, 2019 Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Classic CF benchmark today. This one is a test and a day to throw down and see how well you can...

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CrossFit WOD, April 2, 2019

Tuesday, April 2nd 2019 Weightlifting 5 min EMOM (Weight) 2 power cleans 2 front squats 2 squat cleans Light weight 5 min EMOM (Weight) 1 strict press 1 push press 1 split jerk EACH side * light weight–something you can strict press; add...

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CrossFit WOD, April 1, 2019

Monday, April 1st 2019 Brief We kick off our first cycle / phase of the year today and will build to the summer months. Now that the Open is through, we’re programming a cycle with a traditional strength bias. We’ll focus on...

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CrossFit WOD, March 30, 2019

Saturday, March 30th Metcon Metcon (Time) In teams of two complete: "Filthy 50" 50 box jumps (24/20) 50 jumping pull ups 50 KBS (53/35) 50 walking lunges 50 knees to elbows 50 push press (45/35) 50 Supermans 50 wall balls (20/14) 50...

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