Author page: KMC

CrossFit WOD, March 28, 2019

Thursday, March 28th Metcon Metcon (AMRAP – Reps) A) On the minute, for 40 minutes Minute 1: 5 strict pull ups, 10 Handstand Pushups , 15 Alternating Pistols Minute 2: 60 seconds on a machine or jogging outside If you don’t complete...

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CrossFit WOD, March 27, 2019

Wednesday March 27th, 2019 Strength A) LEVEL ONE 3 sets of: Back squat x 5 reps Rest 30 sec Banded Lateral Walk x 30 sec Rest 30 sec Single leg glute bridge hold x 30 sec each leg Back Squat (3×5) Strength A) LEVEL TWO 3 sets of Back squat x...

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CrossFit WOD, March 26, 2019

Tuesday, March 26th Metcon Metcon (Time) With a running clock: 400m run for time Metcon (AMRAP – Reps) When the clock reaches 4:00: 6 rounds: 2 mins on, 2 mins off 300m row 12 burpees max slam balls in remaining time 20/14 Metcon (Time)...

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CrossFit WOD, March 25, 2019

Monday, March 25th Brief What a way to wrap up the open! We knew thrusters were coming. It was 100% certain, but wow. If anything, that SUPERGODZILLAFRAN was the best test of mental toughness I’ve seen in a while. With that out of the way...

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CrossFit WOD, March 20, 2019

Wednesday, March 20th Metcon 800m Run (Time) Max Effort 800m Run GET IT! This is your priority today. NOT a warm up. Go hard. Strength Metcon 4 Rounds:30 sec. on/30 sec. off L-sit hold Romanian Deadlifts 135/95 Abmat Situp Superman Hold Herro...

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CrossFit WOD, March 19, 2019

Tuesday, March 19th Brief Happy Birthday Mallory! Strength Front Squat (3-3-3-3-3) Start at 65% and build 5% each set. Rest 2 minutes between sets. If your keeping your weights on the lighter side and feel you don’t need 2 minutes of rest...

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CrossFit WOD, March 18, 2019

Monday, March 18th Strength Metcon (Weight) 4 sets Split Stance Romanian Deadlift x 8 each leg rest 30 seconds Ring Dip x 4-8 reps rest 30 seconds Side Plank Powell Raise x 8 each arm rest 60 seconds Ok to load the dips if 8 is easy at body...

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CrossFit WOD, March 17, 2019

Friday, March 17 Metcon Metcon (AMRAP – Reps) In teams of two, partners will alternate whole rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing (or 12 Calories of Assault Bike) 12 Deadlifts...

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