Jordan Barney

KMC 30 191912

I. Warm-Up II. For Time: M- 10 push ups E- 30 (total) mtn climbers R- 10 squats R- 10 squats Y- 10 burpees C- 20 JJ’s H- 15 band curls R- 10 squats 10 (L/R) band press S- 20 sit… Read more »

CrossFit KMC 191812

I. Warm-Up II. Denise Tribute WOD 20 Minute AMRAP: 10 Deadlifts (135/95) 9 Ab Mat Sit Ups 8 Russian KB Swings (70/53) 7 Box Jumps (30/24)B 6 Power Cleans (135/95) III. Cool-Down

CrossFit KMC 191712

I. Warm-Up II. Every :90 For 8 Sets Snatch DL+Hang Snatch+Snatch Build In Weight III. WOD For Time: 100 DU’s/150 SU’s 30 Snatches (135/95) 100 DU’s/150 SU’s *12 Minute Time Cap IV. Cool-Down

KMC 30 191612

I. Warm- Up II. Spell it out Sweat it out 30 squats                                     n- 15 ring rows 15 push ups                                 o- 20 push ups 15 sit ups                                      p- 10 lunges 30 band curls                              q- 30 JJ’s 15 squats                                     r- 20 Russian… Read more »

CrossFit KMC 191412

I. Warm-Up II. Partner WOD 24 Minute ARMAP: Buy In: 100 Medball Sit Ups Then… – 2000m Row *Partner Holds KB’s in Farmer Carry While “resting” Then… – Max Rounds Of Cindy With Remainder Of Time *Alt. Rounds III. Cool-Down