Author page: KMC

CrossFit WOD, December 7, 2018

Friday, December 7th Weightlifting Back Squat (5-5-5-5) Rest 45 seconds then perform a 45 second side plank each side. Front Squat (5-5-5) Rest 45 seconds then perform 8 supinated bent over barbell rows Back Squat (1-1-1-1) In 15 minutes warm up...

Read more

CrossFit WOD, December 6, 2018

Thursday, December 6th Metcon Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it. In honor of Field Training Officer Timothy Quinn...

Read more

CrossFit WOD, December 5, 2018

Wednesday, December 5th Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @...

Read more

CrossFit WOD, November 28, 2018

Wednesday, November 28th Weightlifting Dumbbell “DT” (Weight) 5 sets of: 12 Deadlifts  9 Hang Power Cleans  6 Push Jerks  rest 2 minutes  .  Build over the sets to a heavy complex Metcon (Time) In teams of 2...

Read more

CrossFit WOD, November 27, 2018

Tuesday, November 27th Weightlifting On the minute, for 15 minutes (Weight) Station 1 – Behind The Neck Snatch Grip Push Press + 3 Overhead Squats Station 2 – Single Arm Row x 8 reps each arm Station 3 – Farmer’s Carry x...

Read more

CrossFit WOD, November 24, 2018

Saturday, November 24th Weightlifting 3 Power Clean + 3 Wall Walks (Weight) A) Every 2 Minutes, for 30 Minutes (15 sets): Metcon (Time) 30 Russian Kettlebell Swings  15 Ring Dips or Push-Ups 20 Russian Kettlebell Swings  10 Ring Dips or...

Read more

CrossFit WOD, November 23, 2018

Friday, November 23rd Weightlifting Back Squat (3×5) Front Squat (5) Heavier than week 2 Metcon (Time) C) In teams of 2: 3 rounds 6 Pull-ups  6 Push jerks, 115/75 Then,  3 rounds  7 Pull-ups  5 Push jerks, 135/85...

Read more
Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531