Author page: KMC

January 29, 2019

Brief Anyone that has been to Sentry will tell you that not everyone there is a competitor. Yes, we do CrossFit…and yes, we have a leaderboard… BUT we don’t obsess over scores…we don’t race each other on every workout, and we don’t send athletes...

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January 12, 2019

Saturday, January 12th Metcon (Time) In teams of two, alternate whole rounds to complete 3 rounds each (total of 6 rounds per team) of: 10 Bar-Facing Burpees 15 Thrusters (95/65 lbs) 20 Toes to Bar While one partner works through the round, the...

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January 10, 2019

Thursday, January 10th Metcon A) On the minute, for 21 minutes: Minute 1: 10 Dumbbell Bench Press 50/35+ Minute 2: 10 Back Squats 135/95 Minute 3: 12/9 Calorie Bike Rest 5 minutes before B Metcon On the minute, for 10 minutes: Even: 40 seconds of...

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CrossFit WOD, December 29, 2018

Saturday, December 29th Metcon (AMRAP – Reps) In teams or two, with one partner working at a time. With a running clock: 00:00-10:00 AMRAP Calorie Row  Rest 2 minutes Metcon (AMRAP – Reps) 12:00-16:00 4 minute Amrap of burpees to...

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CrossFit WOD, December 28, 2018

Friday, December 28th Weightlifting Metcon (4 Rounds for reps) 4 sets of: Posted Single Leg Deadlift x 10 reps / leg rest 60 seconds  Barbell Glute Bridge x 10 reps rest 60 seconds  Dumbbell Bench Press x 10 reps rest 60 seconds Metcon...

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Monday, December 24

12 Days Of Christmas  Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my coaches gave to me, one Pull Up; on the 2nd day of...

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CrossFit WOD, December 20, 2018

Thursday, December 20th Metcon Metcon On the minute, for 20 minutes: Even: 12/9 Calorie Row Odd: 1 Round of Strict "Cindy" Rest 5 minutes  2 Rounds of: 1 min Right Side Plank 30 sec Russian Twist 35/20lb DB 1 min Regular Plank 30...

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