Josh Newton

FRIDAY 180608

I. Warm-Up II. Time Trial -1 Mile Run III. “Core” Cash-out 5 Rounds, Not For Time 15 GHD Sit-ups (20 AbMat Sit-ups w/ MedBall) 15 Hip Extensions (20 Supermans) IV. 10 Minute “ROM WOD”

JUNE MEMBER SPOTLIGHT – GET TO KNOW THE HETTINGERS!

MEET DAN! Name:  Daniel Hettinger Hometown: Tolono, IL Occupation:  Design Engineer How long have you been doing CrossFit?   5 months What do you enjoy about CrossFit and being a member at CrossFit KMC?  There’s a great group of support. We may be at different… Read more »

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ROWING WOD 180606

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

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TUESDAY 180605

I. Warm-Up II. 10 Minute EMOM: Even Minutes = :30 Max Double Unders Odd Minutes =  8-13 Handstand Push Ups (or progression) III. “Helen” 3 Rounds For Time: – 400m Run – 21 KBS (53/35) – 12 Pull Ups  *Scale KBS… Read more »

MONDAY 180604

I. Warm-Up II. Every :90 for 6 Sets: -1 Power Clean+1 Squat Clean *Build To Heavy Set* III. “Kalsu”- 100 Thrusters For Time *5 Burpees Top Of Every Minute Level III = 135/95 Level II = 115/75 Level I = 95/55 … Read more »

FRIDAY 180601

I. Warm-Up II. Bench Press: 5-4-3-2-1* *Increase weight each set III.  For Time  21-15-9 – Push Ups – Pull Ups Cash Out: 100 Ab Mat Sit Ups IV. Cool Down