Workout of the Day

OCTOBER MEMBER SPOTLIGHT – GET TO KNOW BRANDON!

Name: Brandon Dubson Hometown: Monticello, Illinois Occupation: Field Service Technician at Altorfer Ag Products  (I work on agricultural equipment) How long have you been doing CrossFit?  January 2018 What do you enjoy about CrossFit and being a member at CrossFit KMC?  I like… Read more »

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WEDNESDAY 181031

“Bert” For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle,… Read more »

TUESDAY 181030

I. Warm-Up II. Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 20/14 1 minute of sumo deadlift high pulls 75/55 1 minute of box jumps 24/20 1 minute of push presses 75/55 1 minute of… Read more »

FRIDAY 181026

I. Warm-Up II. Bench Press 6 sets x 2 reps *Increase weight as able OR find a challenging weight and stay across all sets* III. 10 Minute EMOM -8 Bent Over Rows  -8 Hang Cleans  -8 Push Press  * All movements… Read more »

THURSDAY 181025

Purple Thursday Complete with a Partner, For Time -1200m Row -100 Partner Medball Sit Ups -32 Syncro Burpees -100 Partner Medball Sit Ups -1200m Row Taking place during National Domestic Violence Awareness Month, the goal of the day is to raise… Read more »

WEDNESDAY 181024

I. Warm-Up II. Every :90 for 6 sets: -Power Clean+FS+Squat Clean+Jerk *If you’re able, Increase  Weight Each Set* III. For Time: 21-15-9 -Thrusters (95/65) (75/45, 55/25) -Lateral Bar Hopping Burpees IV. Cool Down

TUESDAY 181023

“Tabata Tuesday” Minute 1 = Air Squats Minute 2 = Pull Ups Minute 3 = Assault Bike Minute 4 = DB Cleans  Tabata = :20 work / :10 rest x 8 Rounds @ Each Station  

MONDAY 181022

I. Warmup  II. OHS  6 sets x 3 Reps* *Rest as needed Between sets *Increase weight as able each set III. AMRAP 6 3,6,9,12, etc… Reps of: KBS 1.5 pd/1.0 pd Pushups IV. Cool Down 

FRIDAY 181019

*Classes will be closed after the 11:30 class in preparation for the Paint Piatt Pink Rowathon Saturday morning* In teams of 3 Complete: 150 Calories Assault Bike 120 Hang Power Cleans 95/65 90 Shoulder to Overhead 95/65 60 Burpees *1… Read more »