Josh Newton

THURSDAY 180208

I. Warm-Up II. Every :90 seconds for 8 sets: -3 TNG Squat Cleans  III. 15 Minute Partner AMRAP: Alt. Rounds – 20 Wall Balls (20/14) – 15 KB Swings (53/35) – 5 Power Cleans (135/95) Level III = Rx Level… Read more »

WEDNESDAY 180207

I. Warm-Up II. 20 Minute EMOM Minute 1:  10 Calorie Assault Bike Minute 2: 45 Second Plank Minute 3: 30 Double Unders Minute 4: 45 Second Handstand Hold Level III = Rx Level II = :35 Second Holds, 8 Calories Bike… Read more »

ROWING WOD 180207

3 x 5 min / 2 min easy Row three 5 minute pieces. Row for two minutes at light pressure between each piece.

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TUESDAY 180206

I. Warm-Up II. 10 Minute EMOM – 8 Burpee Pull Ups (Scale reps as needed) – 12 Single Arm DB Snatch (alt. each rep) III. 12 Minute AMRAP: -DB Lunges – 10 Reps (50#/35# each hand) -10 Pull Ups -10 DB… Read more »

FEBRUARY MEMBER SPOTLIGHT – GET TO KNOW ALYSSA (A.J.) MAXEDON

Name: Alyssa Maxedon Hometown: Sullivan, IL Occupation: Carbohydrate Scientist How long have you been doing CrossFit?  Started in October of 2014, so a little over 3 years. What do you enjoy about CrossFit and being a member at KMC?  I used to be an avid… Read more »

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MONDAY 180205

I. Warm-Up II. AMRAP 15:  Box Jumps – 12 Repetitions (24″/20″) Burpees – 9 Repetitions Thrusters – 6 Repetitions (95/65) Level III = Rx Level II = 20″/16″ Jumps, 75#/55# Thruster Level I = 16″/12″ Jumps, 55#/35# Thruster  III. Cool… Read more »

FRIDAY 180202

I. Warm-Up II. EMOM x 10 Even Minutes = 12 Russian KBS Odd Minutes = 5 Pull-ups, 5 Push-ups, 10 Squats III. “Chipper with a Cherry” In 7 minutes, complete as many rounds and reps of: 30 Deadlifts / 60 Wall… Read more »

ROWING WOD 180202

3 x 750m / 2 min easy Row three 750 meter pieces. Row for two minutes at light pressure between each 750.

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THURSDAY 180201

I. Warm-Up II. “Active Recovery” Complete the Following with a partner: Row 8,000 meters (Alternate every 500 meters) 400 Sit-ups (complete as you want in between rowing) *40 Minute Time Cap* III. Mobility Work