Workout of the Day

FRIDAY 170609

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I. Warm-Up II.  With a Partner, Complete 10 Rounds, Alternating Each Round: EMOM x 2 Minutes -7 Deadlifts (athlete chooses weight) -12 Burpees (as fast as possible) *Score each round’s time individually and compare* Note: *Go as hard and fast… Read more »

THURSDAY 170608

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I. Warm-Up II. “Cindy Wants Revenge” AMRAP 12:  Level III 30 Calorie Row Then 2 Rounds of: 5 Pull Ups 10 Hand Release Push Ups 15 Air Squats Level II  30 Calorie Row Then 2 Rounds of: 5 Jumping Pull… Read more »

WEDNESDAY 170607

I. Warm-Up II.Bench Press – 1 Rep Max III. With a running clock 3 Rounds For Reps: Max reps of KBS, 53/35 in 40 seconds, rest :20 Max reps of Box Jumps (24″/20″) in 40 seconds, rest :20 (20″/16″/12″) Max reps… Read more »

TUESDAY 170606

I. Warm-Up II. “Tri-Train” A. In a 10 Minute Window, Complete: -1 Mile Run  B. In a 10 Minute Window, Complete: -1.5 Mile Bike C. In a 10 Minute Window, Complete: -2K Row *Rest the remainder of 10 minute window then… Read more »

MONDAY 170605

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I. Warm-Up II. “Shoulder Biathalon” For Time: Run 400m  -18 Shoulder to Overhead 135/95 Run 400m -15 Shoulder to Overhead 135/95 Run 400m -12 Shoulder to Overhead 135/95 Level III = Rx Level II = 115#/75# Level I = 95#/55#… Read more »

FRIDAY 170602

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I. Warm-Up -General -Game II. In Teams of 2 – 10 Rounds (alternate 1:1) -5 Power Cleans 155#/105# -10 Hand Release Push-ups -15 TTB Level III = Rx Level II = 135#/85#, Knees Above Hips Level I = 115#/65# (or… Read more »

THURSDAY 170601

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I. WARM-UP II. CrossFit and GetFit WOD LURONG SUMMER CHALLENGE WOD #3 10 Minute AMRAP: -3 Thrusters -3 Bar Facing Burpees -30 Double Unders -6 Thrusters  -6 Bar Facing Burpees -30 Double Unders -9 Thrusters  -9 Bar Facing Burpees -30… Read more »

MEMBER SPOTLIGHT FOR JUNE 2017 – GET TO KNOW MATT DAVIS!

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Name: Matt Davis  Hometown Cerro Gordo  Occupation Seed Technician at Dekalb seed Corn Production  How long have you been doing CrossFit?  11 months  What do you enjoy about CrossFit and being a member at KMC? I enjoy the challenge Crossfit provides… Read more »

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WEDNESDAY 170531

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I. Warm-Up -General -DU Prep/Burgener WU II.  6 Rounds For Time: 24 Double Unders (sub x2) 12 GHD Sit-ups (sub 15 AbMat Sit-ups) 6 Power Snatches 135#/95# Level III = Rx Level II = 115#/75# Level I = 95#/55# III…. Read more »

TUESDAY 170530

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I. CrossFit Warm-up  II. Back Squat 5×5* *Increase each set as able* III. CrossFit & Get Fit WOD: Complete the Following For Time: -30 Thrusters 75#/55# -30 C2B Pull-ups *5 Minute CAP* Level III = Rx Level II = 55#/35# Level… Read more »