Author page: KMC

CrossFit WOD, October 19, 2019

Saturday, October 19th Metcon Metcon (AMRAP – Rounds and Reps) A) In teams of three, complete as many rounds and reps as possible in 12 minutes of: 12/9 Calories of Rowing 18 American Swings 53/35 immediately followed by… Overhead...

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CrossFit WOD, October 10, 2019

Thursday, October 10th Brief Happy Birthday Rynea! Class schedule for Fridays during the Open: 4:30pm will be the last "class" of the day. From 5:30pm on, we’ll run an open gym format with heat times starting periodically.  ...

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CrossFit WOD, October 9, 2019

CrossFit WOD, October 9, 2019

Wednesday, October 9th Brief Happy Birthday Jerry! KanJam Tournament Saturday, October 26th! Bring a partner and a costume! Kans are in the gym so get some practice in! Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds for total Rounds +...

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CrossFit WOD, October 7, 2019

Monday, October 7th Brief Happy Birthday Megan and Angie! Weightlifting Turkish Get Up (Weight) 10 minutes of practice working up to a heavy single OR work continuous back and forth with a light weight. Be robotic in your motions, taking it step...

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CrossFit WOD, October 5, 2019

Saturday, October 5th Metcon Metcon (AMRAP – Reps) In teams of two, alternating movements: 30 minute AMRAP 25/20 Calorie Row 15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips 30 Russian Kettlebell swings 25/20 Calorie...

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CrossFit WOD, October 4, 2019

Friday, October 4th Metcon Metcon Metcon 15 minutes 30-45 seconds of one of the following: A) 25′ Handstand Walk B) Hand Wall Run (free or 3′ from wall) C)Lateral Wall Shuffle D) Conan (Handstand walk around box from pike) Rest after...

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