Author page: KMC

CrossFit WOD, March 16, 2019

Saturday, March 16 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...

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CrossFit WOD, March 15, 2019

CrossFit WOD, March 15, 2019

Friday, March 15th Brief We have a juicy one this week. Feels like ten different ways to slice it. Let me highlight a few core factors; 1) Yes, 30 bar muscle-ups or kipping pull-ups 2) More importantly, for more of you will be the 36-72 bar...

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CrossFit WOD, March 14, 2019

Thursday, March 14th Metcon Metcon (Time) On the Minute, for 30 Minutes (6 Rounds): 1) 6 Landmine Presses each arm 2) :30 Overhead Squat Hold (light) 3) 15 Banded Pull aparts 4) 5-10 Kipping Pullups 5) Rest Work up to or at a challenging load on...

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CrossFit WOD, March 13, 2019

Wednesday, March 13th Brief Happy Birthday Cori! Weightlifting Front Squat (3-3-3-3) Build to a heavy set of 3 reps. rest 90 sec-2 min between sets Metcon Metcon (5 Rounds for reps) On the minute, for 20 minutes (65sets): 30-sec max reps each...

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CrossFit WOD, March 12, 2019

Tuesday, March 12th Weightlifting Jerk Balance (5-5-5) Focus on a vertical dip and drive. Ok to add a little weight Tall Jerk (4-4-4) Push yourself DOWN under the bar. Ok to add a little weight. Split Jerk (3-3-3-3-3) Mostly Split jerk SKILL...

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CrossFit WOD, March 11, 2019

Monday, March 11th Brief Don’t forget to rate the CrossFit Sentry Facebook page for an extra team point! Metcon Metcon A1) Barbell Hip Thrust: 8-7-6-5-4-3 reps building Short rest A2) Single Arm Bench With Hip Bridge: 8 reps each Arm. After...

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CrossFit WOD, March 9, 2019

Saturday, March 9th Brief Week 3 Surprise Points: Leave a recommendation on the CrossFit Sentry Facebook page. This will be worth one point and must be completed by Monday at 5pm. Metcon (AMRAP – Reps) In teams of two, complete as many...

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CrossFit WOD, March 8, 2019

Friday, March 8th Brief 19.3. I personally love this. Not because I will be any good at it. The Open has the potential to act as a leading indicator for community trends. I am in full support of seeing single limb movements , such as lunging...

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