Author page: KMC

CrossFit WOD, November 22, 2018

Thursday, November 22nd Metcon Metcon (Time) In teams of two Row 2000 meters (non working partner holds a plank) then… 6 rounds of: 400 meter run 25 burpees to target Partners run together. Break up the burpees anyhow. Non working partners...

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CrossFit WOD, November 21, 2018

Wednesday, November 21 Weightlifting Metcon (5 Rounds for reps) 5 Rounds or 20 Minutes: 10 Incline Dumbbell Bench Presses 10 Suitcase Deadlifts 10 Pike Press Ups (from erg) Build to a few challenging sets on each movements using a controlled...

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CrossFit WOD, November 17, 2018

Saturday, November 17th Push Press (3-3-3-3-3) Begin each rep from a strong, stable rack position and hold overhead for 2 seconds before lowering. Work up to a heavy triple for the day. Metcon Metcon (5 Rounds for reps) Every 5 Minutes for 5...

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CrossFit WOD, November 16, 2018

Friday, November 16th Weightlifting Back Squat (5-5-5) Front Squat (5) Heavier than week 3 Back Squat (3-3-3) Front Squat (3) Heavier than week 3 Metcon Metcon (Time) 50-40-30-20-10 Double-Unders 10-8-6-4-2 Single-Arm Dumbbell Thrusters (each...

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CrossFit WOD, November 15, 2018

Thursday, November 15 Metcon Metcon (4 Rounds for reps) Every 2 minutes, for 5 sets: -45 meter empty sled push (down, back, down) -6 burpee box jump overs 24/20 -8 Russian KB swings (heavy) Rest 3 minutes before B Metcon (3 Rounds for reps) 3...

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CrossFit WOD, November 14, 2018

Wednesday, November 14th Weightlifting Metcon (5 Rounds for reps) A) On the Minute, for 25 minutes (5 sets): 1) 10/7 Calorie Bike 2) 8 Single-Arm Overhead Reverse Dumbbell Lunges each leg  3) 4-8 Strict tempo Ring Dips or Push-Ups  4)...

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CrossFit WOD, November 13, 2018

Tuesday, November 13 Weightlifting Snatch Lift-Off + Pause (knee) Snatch (Weight) Every 2 minutes, for 18 minutes (9 sets) Perform a Snatch Lift-Off, holding the bar just above the knee for 2 seconds before returning it to the floor. Perform...

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