Workout of the Day

CrossFit KMC 190826

I. Warm-Up II. Strength Every :90 For 10 Sets -1 Power Clean *Build To Heavy Single III. WOD For Time: 400m Run 200 DU’s/250 SU’s 100 Burpees *20 Minute Time Cap IV. Cool-Down

CrossFit KMC 190824

I. Warm-Up II. “Balls To The Wall” For Time w/ Partner: 800m Medball Run (Both Carry) 80 Deadlifts 80 Wall Balls 600m Medball Run 60 Box Jumps 60 Wall Balls 400m Medball Run 40 Toes-To-Bar 40 Wall Balls 200m Medball… Read more »

CrossFit KMC 190820

I. Warm-Up II. WOD “Second Cut” 800m Row 66 KB Push Press (35/26) 125′ Handstand Walk/ Bear Crawl *15 Minute Time Cap Then… 5 Minute Rest Then… “Ringer 1” 30-20-10 Assault Bike Toes To Ring *10 Minute Time Cap III…. Read more »