Author page: KMC

February 2, 2019

Metcon (AMRAP – Reps) In Teams of 2 25 Minute AMRAP -75 Wallballs (20/14) -60 AbMat Sit-ups (not working partner must be holding a plank) -45/35 Calorie Row -30 DB Box Step Overs (24/20) 20 mins of fun, sweaty goodness. Keep sets short...

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February 1, 2019

The goal today is to practice the ability to express near maximal strength in a fatigued state, as generally seen in the Open. Check out to read an older article I wrote about Snatching. Metcon Metcon (AMRAP – Reps)...

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January 31, 2019

10 Minute AMRAP 150′ Farmers walk, 50/35 150′ Right arm waiters walk, 50/35 150′ Left arm waiters walk, 50/35 (At the top of each minute stop and perform 5 burpees) Rest exactly 5 minutes Metcon (AMRAP – Reps) 10 Minute...

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January 30, 2019

Strength 3 sets of (Weight) Barbell Hip Thrust x 10 reps each Rest 30 seconds Ring Support Hold x 10-15 seconds Rest 30 seconds Strict Toes to Bar: 12-15 reps Rest 3 minutes 3 sets of: (Weight) -Back Rack Reverse Lunge x 8 reps each *Up to a 75%...

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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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