Workout of the Day

CrossFit KMC 190715

I. Warm-Up II. Strength 3 Rounds -Back Squat x 8-10 reps (55%/60%/65%) *Rest 60 seconds -Strict Pull-Ups x 8-10 reps *Rest 60 seconds -Hollow Rocks or Hollow Hold x 30-45 seconds *Rest 60 seconds III. WOD Complete as many rounds… Read more »

CrossFit KMC 190712

I. Warm-Up II. Strength Every 2:00 Minutes For 6 Sets -1 Clean Deadlift+1 Hang Clean+1 Push Jerk *Build In Weight III.WOD 5 Rounds: -25 Wall Balls -20 Push Ups -75 DU’s/100 SU’s

CrossFit KMC 190709

I. Warm-Up II. Skill 10 Minute EMOM 1)5 Handstand Push Ups 2):30 Second L-Sit/L-Hang/Hollow Hold III. WOD 15 Minute AMRAP -10 Pistols -8 C2B Pull Ups -6 Parallelete Facing Burpees IV. Cool-Down

CrossFit KMC 190705

I. Warm-UP II. Strength Every :90 For 6 Sets -2 Rep TNG Power Clean *Build In Weight III. WOD 12 Minute AMRAP 1-2-3-4-… -Squat Cleans (155/105) *10 Lateral Bar Hops After Each Set IV. Cool-Down