Workout of the Day

FRIDAY 170602

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

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!

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

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

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 »

FRIDAY 170526

*Tomorrow morning (Saturday 5/27) we are an Official Host 2017 for “Murph”.  Join us if you’re able to!  You’ve worked hard all month training for this – now execute and have fun!* I. Warm-Up II.  For Time: Buy In =… Read more »

THURSDAY 170525

Murph Prep Challenge = Rest until Murph on Saturday 5/27! I. Warm-Up II. CrossFit and Get Fit WOD’s Complete the Following For Time: Buy In = 25 Burpees Then… 5 Rounds: Overhead Plate Walks 100 ft. 35 Double Unders (sub… Read more »

WEDNESDAY 170524

I. Warm-Up II. Lurong Summertime Challenge WOD #2: AMRAP: 2 Minutes Deadlift -1 Minute REST- 2 Minutes Back Squat -1 Minute REST- 2 Minutes Shoulder to Overhead Level III = 275# DL / 225# BS / 185# S2OH Male (racks… Read more »

TUESDAY 170523

Murph Prep = Class WOD Today I. Warm-Up II. Complete the Following For Time: -12 Clean and Jerks 135#/95# -1 Round “Cindy” -10 Clean and Jerks -2 Rounds “Cindy” -6 Clean and Jerks -3 Rounds “Cindy” -2 Clean and Jerks… Read more »