Author page: KMC

CrossFit WOD, December 19, 2018

Wednesday, December 19th Metcon Metcon (AMRAP – Reps) 10 minute AMRAP Row 1,000 meters 200m Farmers walk, 50/35 50m Right waiters walk, 50/35 50m Left waiters walk, 50/35 Max-rep Turkish get-ups, 50/35  Moderate pace throughout. Record...

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CrossFit WOD, December 17, 2018

Monday, December 17th Metcon Metcon (AMRAP – Reps) In teams of two: A) AMRAP 10 Minutes: 10 Hang Power Cleans 115/75 10 Push Jerks 115/75 Partners alternate rounds. Rest 5 minutes before B Metcon (AMRAP – Reps) AMRAP 10 Minutes: 10...

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CrossFit WOD, December 10, 2018

Monday, December 10th Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24" / 20" Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest *Scale to DB...

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CrossFit WOD, December 8, 2018

Saturday, December 8th Weightlifting Power Snatch (1-1-1-1) On the Minute, for 4 minutes:  3 Power Snatches Work up to a medium-heavy triple. Rest 2 minutes, then… On the Minute, for 4 minutes:  2 Power Snatches Work up to a...

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CrossFit WOD, December 7, 2018

Friday, December 7th Weightlifting Back Squat (5-5-5-5) Rest 45 seconds then perform a 45 second side plank each side. Front Squat (5-5-5) Rest 45 seconds then perform 8 supinated bent over barbell rows Back Squat (1-1-1-1) In 15 minutes warm up...

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CrossFit WOD, December 6, 2018

Thursday, December 6th Metcon Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it. In honor of Field Training Officer Timothy Quinn...

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