Workout of the Day

FRIDAY 180615

I. Warm-Up II. Front Squat 6 sets x 3 reps* *Increase weight each set as able* III.  Complete, For Time: 500 Double Unders* *Each time you break, perform 10 Push-ups* 20 Minute CAP

ROWING WOD 180613

9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point. Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception… Read more »

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TUESDAY 180612

I. Warm-Up II. EMOM x 24 Minute 1 = 12 Alternating DB Snatches (50#/35#) Minute 2 = 8/6 HandStand PU Minute 3 = 4 Muscle Ups (sub 5 Pull-ups, 5 Push-ups) Minute 4 = 12 Alternating DB Lunges III. Cool… Read more »

MONDAY 180611

I. Warm-Up II. Hang Power Cleans  5 sets x 3 reps Each set III. “Elizabeth” 21-15-9 Reps For Time Cleans 135/95 *(Squat Cleans) Ring Dips Level III = Rx Level II = 115/75, Hand Release Push-ups Level I = 95/55, Hand… Read more »

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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