Author page: KMC

CrossFit WOD, March 7, 2019

Thursday, March 7th Strength Tall Snatch (Weight) No dip of the knee. Simply be fast getting under the bar High Hang Squat Snatch (Weight) ‘Jump the bar’ upward with the legs, minimal upper body emphasis Hang Squat Snatch (Weight)...

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CrossFit WOD, March 6, 2019

Wednesday, March 6th Brief Tune into Facebook and Instagram LIVE Thursday at 5:30pm to watch to ladies take on 19.3 head to head! Whos it going to be??? Strength Metcon (Time) 1-2-3-4-5-6 reps, not for time: Pullup and Dips Right Half kneeling...

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CrossFit WOD, March 5, 2019

CrossFit WOD, March 5, 2019

Tuesday, March 5th Strength Metcon Every 5 minutes, for 15 minutes: 50ft Lateral band walks (each way) 8 Dumbbell Lateral Step-Ups 24/20 16 Dumbbell Split Stance Romanian Deadlift Build to a challenging set on each of the movements. If you did...

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CrossFit WOD, March 4, 2019

Monday, February 4th Strength Brief The Open always reminds me how much I truly appreciate our community. You show up every day and put yourself into some fun, but often VERY uncomfortable situations. Like Open 19.2 and those of you that played...

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CrossFit WOD, March 2, 2019

Saturday, March 2nd Metcon Brief Week 2 Surprise Points! Post to Instagram with a photo of yourself (NOT in the gym) in a squat. Include a kid or pet! Because, well, they’re cute! You MUST use @crossfitSentry and #crossfitsentry If you...

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CrossFit WOD, March 1, 2019

Friday, March 1st Brief 19.2 is 16.2! (Well, almost). We recently did the workout on December 5th. If you logged it in Wodify then review your result and read any notes you took (if any) and be critical of ‘what would I have done...

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CrossFit WOD, February 27, 2019

Wednesday, February 27th Weightlifting Snatch ( Every 2 Minutes, for 14 minutes (7 sets):) 3 position snatch (High Hang, Hang, Floor) Build to a moderate set Metcon Metcon (Time) For Time: 5 Strict pull-ups 10 Push-ups 15 Air squats 10 Strict...

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CrossFit WOD, February 28, 2019

Thursday, February 28th Weightlifting Metcon (Weight) 4 sets of: 4 Paused Front Squats (3 seconds in the hole) 6 Renegade Rows each arm (no Push-Up) 8 Side Plank Powell Raises each side Short rest between movements. Build over the FS as long as...

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