Blog Search

08/17/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 GM

5 GHD

30 sec hollow hold

10 Banded step overs

5 wall angels

Strength

A: Deadlift (3 x 5-5-5 70-80%)

B1: 1 are DB row w/ rotation (3x 10-12)

Row to hip then twist torso up while keeping weight at hip.

B2: back lunge to step up (3 x 8 per leg)

Step back into a lunge the step up and knee raise

Metcon

Metcon (Time)

4 rounds rest 1 min between

10/12 cal

30 sec battle rope

15 weighted sit-up

10 DB clean

08/16/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5 CS snow angel

5 KB windmill per side

5 KB up lunge

5 inch worm W/ pu

Strength

A: Bench Press (3 x5-5-5 70-80% 5-10 sec rest)

Metcon (No Measure)

3 x through

10 BB step up per side

10 SA KB/DB front rack Sh press

10 sup grip chins

Metcon

Metcon (Time)

4 rounds

10 T2B

1 arm FC

300M run

10 dips

08/15/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 KB high pull

5 MC + FS

10 hip swings

5 bird dogs

As group Clean prep

Metcon

Metcon (AMRAP – Rounds)

7 min

5 clean

10 burpee

20 DU

Metcon (Time)

4 rounds

400 M run

20 WB

10 ring oblique

20 KBS

08/14/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS 90/90

5 high box step up

6 pu w/ rot

5 Cuban + BHN press

Strength

A: Back Squat (3 x 5-5-5 70-80%)

5-10 sec max between each 5

B1: Incline DB chest press (3 x 10)

B2: Single leg BB RDL (3 x 8-10 per leg)

Metcon

Metcon (AMRAP – Rounds)

15 min

15/17 cal

MB combo

10 ring roll out

20 twisting MB lunge

08/13/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2x through

10 empty can

5-1 arm ring row

5 KB OH walking lunge

10 DB cuban press

Metcon

Metcon (Time)

4 rounds w/ partner

800M buy in

30 DB snatch

30 box jump

30 cal ski/row 25 bike

100 Ft OH walking lunge

30 sit-up

800M cash out

08/12/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Metcon

Roney (Time)

4 Rounds for time of:

200m Run

11 Thrusters, 135#

200m Run

11 Push Press, 135#

200m Run

11 Bench Press, 135#
In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011
To learn more about Roney click here

Warm-up (No Measure)

2 x through

5 KB high pull

8 PU to down dog

1 lap

10 AS to press out

10 empty bar sh press

08/11/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 trap 3 lift

10 alt 1 arm KBS

1 min sup grip hang

10 GM

Strength

A: Deadlift (3 x 5,3,1 up to new 1rm)

B1: Ring tricep ext (3 x 12 -15)

Same position as a ring roll out, lower your head to your hands. Like a skull crusher

B2: DB fly (3 x 10-12)

lying flat on bench perform neutral grip fly

Metcon

Metcon (Weight)

6 min EMOM

3 HSPU

3 cleans

Same min

Metcon (AMRAP – Rounds)

12 min

200 M run

2 KB OH carry

10 dragon flag

10 Push-up

08/10/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 KB high pull

6 banded push-up

5 high box step up

1 min KB OH hold(2)

Strength

A: Shoulder Press (3 x 5,3,1 up to new 1 rm)

B1: Front Squat (3 x 8)

B2: Alt Front/side raise (3 x 16(8 per))

Raise both arms at the same time, one like a front delt raise, they other like a lateral raise. Alt 1 for 1

Metcon

Metcon (Time)

4 rounds

15/17 cal

10 T2B

10 DB snatch

10 side box jump

08/09/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2x through

10 Banded chop per side

10 empty can

10 cal

30 sec hollow hold

Metcon

Metcon (Time)

21-15-9

SDLHP

bar over burpee

Metcon (Time)

3 rounds

600m run

side sled drag

20 off set KB lunge

20 weighted sit-up

Cool Down

Coaches choice (No Measure)

3-5 min

08/08/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2x through

10 KB high pull each side

10 CS snow angel

10 KB thruster

Clean prep as group 2x

Strength

A: Back Squat (3x 5,3,1 up to new 1rm)

Metcon (No Measure)

9 min EMOM

1- 10 DB/KB clean

2- 5 DB/KB lunge per leg

3- 20/25 PU W/M

Metcon

Metcon (Time)

3 rounds

5 tire flip

400M

5 PC

10 ring roll-out

Cool Down

Group stretch (No Measure)

coach’s choice