Josh Newton

FRIDAY 190111

I. Warm-Up II. Every :90 x 6 Rounds -1 Power Snatch, 1 OHS, 1 Squat Snatch III. “Goat Day” Pick a gymnastics movement you need to work on and break it into 2, 6 minute EMOM’s IV. Cool Down

THURSDAY 190110

I. Warm-Up II. “Keep it on the DL” For Time: 5 Rounds: -75 Double Unders (100 singles) -3 Deadlift (315/205) Level III = Rx Level II = 275/185 Level I = 245/155 (or less) *DL weight needs to be heavier… Read more »

JANUARY 2019 MEMBER SPOTLIGHT – GET TO KNOW ANNIE!

Name:  Annie Marshall Hometown: Normal, IL Occupation: Orthopedics Physician Assistant at Kirby Medical Center, Monticello IL .. currently accepting new patients—tell your friends 😉 How long have you been doing CrossFit? 2.5 years, since KMC opened in July 2016. What… Read more »

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WEDNESDAY 190109

I. Warm-Up II. 10 Minute EMOM Even Minutes: 12 Ring Dips Odd Minutes: 12 Pull Ups III. 12 Minute AMRAP -50 Box Jumps (24/20) -30 Handstand Push Ups -10 Devil Press (50/35)

KMC ENDURANCE WORKOUT 190109

  Bike / Ski 20 Rounds: Bike :45 seconds Rest :15 (transition) Ski :45 seconds Rest :15 (transition) Cash Out: 4 Rounds, Each Movement :20 on / :10 off -Plank, Side Plank L, Side Plank R, Flutter Kicks