Josh Newton

JULY MEMBER SPOTLIGHT – GET TO KNOW WAYNE!

Name: Wayne Wagner Hometown: Thomasboro, IL Occupation: Equipment sales & service director – R.V. Evans Company, Decatur How long have you been doing CrossFit?  February 2018 What do you enjoy about CrossFit and being a member at CrossFit KMC?  The people, coaches, community, and… Read more »

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TUESDAY 180717

I. Warm-Up II. Every :90 Sec For 6 Sets: – 1 Squat Clean+ 1 Hang Squat Clean+1 Split Jerk III. 2 Rounds For Time – 800m Run – 25 Pull Ups – 25 Push Ups IV. Cool Down

MONDAY 180716

I. Warm-Up II. 10 Min EMOM Minute 1 = 5 HSPU Minute 2 = 12 Pistols III. 4 Rounds For Time – 16 Hang DB C&J (50/35) – 8 Burpees – 32 DU’s *10 Minute CAP* IV. Cool Down

FRIDAY 180713

I. Warm-Up II. Strict Press: 5-5-5-5-5 Push Press: 3-3-3-3-3 Split Jerk: 1-1-1-1-1 *1 set = 5 Strict Press, 3 Push Press, 1 Push Jerk* III. “Freddy Krueger” 13 Minute AMRAP: – 13 Snatches (95/65) – 13 Bar Hops – 13… Read more »

WEDNESDAY 180711

I. Warm-Up II.  For Time: 800 Meter Run 40 Wall Ball Shots 30 Hang Power Cleans (135/95) 20 Lateral Burpees Over Bar 10 Muscle Ups/ (10 Strict Pull Ups+10 Push Ups) III. Cool Down

FRIDAY 180706

“Goat Day” I. 10 Minute EMOM Goat #1 II. 10 Minute EMOM Goat #2 “Simply put a “Goat” is a movement that you need to work on. Ask any Crossfitter from the newbie all the way to the competitor and… Read more »