Blog Search

06/24/2017

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

Metcon

holy shit (Time)

3 rounds

600M ski/row

3 MU or chest to bar PU

6 DL 275/185 (scale)

9 Pull-up

12 SA DB thruster (6)

15 box jump

18 sit-up

06/23/2017

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

5 CS incline plus

5 PU w/ sh tap

6 monkey swing

10 Goblet side lunge

Strength

A1: Bench Press (3×3@75-85% or 10-12)

A2: V bar pullup (3 x 8)

Place V bar over bars, alternate from left to right when pulling up

Metcon (Weight)

3 x through

10 supinating DB curl

15 Ham curl on box

10 DB tri ext

Metcon

Metcon (No Measure)

4 min Tabata

MS

PU

Sit-up

DU

Metcon (No Measure)

3 rounds

1 min each

Battle rope

ski

T2B

plank

06/22/2017

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 empty can

10 hip swings

5 side box step-up

3 TGU per side

Strength

A1: Deadlift (3×3 @75-85% or 8-10)

A2: 1 are DB row w/ rotation (3×10)

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

Metcon (Weight)

3 rounds

10 KB calf raise

10 Poloquin raise

10 GHD

Metcon

Metcon (Time)

5 rounds

200M run

21 WB

21 KBS

21 sit-ups

06/21/2017

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)

Coaches choice

Metcon

Metcon (Time)

21-15-9-6

calorie

thruster

PU

Metcon (Time)

3 rounds

1 lap

singlr arm FC(heavy)

sled drag

10 Alt db snatch

10 ring roll-outs

rest 60 sec

06/20/2017

By: 0

CrossFit KMK – CrossFit

 

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Strength

A1: Kneeling 1 arm Sh press (3×12 per side)

1 knee down 1 knee up, press with the same arm as the down knee

A2: BB RDL (3×10)

Metcon

Metcon (Weight)

3 x through

10 RFE DB split squat(per leg)

10 KB high pull(per arm)

20 band pull-apart

Metcon (AMRAP – Rounds)

17 min

300M run

10 around the world

15 WB

10 Man maker

Warm-up (No Measure)

2 x through

10 CS 90/90

40 sec HS hold

5 KB up lunge

30 sec hollow hold

06/19/2017

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 srap ret+row

10 alt pistol

5 1 arm ring row

10 alt birddog

Strength

A1: Back Squat (3×3@75-85% 0r 10 -12)

A2: Supinated grip pullups (3 x 10)

palms up on the bar

Metcon (Weight)

3 x through

10 DB chest press

10 BB RDL

10 Step up w/ curl

Metcon

Metcon (No Measure)

8 min EMOM

odd-8 PC

even-10 box jump

Metcon (Time)

4 rounds

20/17 cal

10 BB PP

10 burpee to plate

20 weighted sit-up

Sunday funday

By: 0

CrossFit KMK – CrossFit

Prep

Warm-up (No Measure)

10 DB Ext Rotation

10 Groiners

40 Sec Ring Dip LSit Hold

10 BB Good Morning

Metcon

Metcon (Time)

3 Rds:

10 DB Thrusters

10 Burpees

10 Cal Row

Rest 1 Min

Earn that rest with all out effort

Metcon (AMRAP – Reps)

20 Min Amrap:

1 Lap

Prowler Sprint

20 Walking Lunge w/ a twist

10 Push Presses

20 Weighted Situps

06/17/2017

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 PU to down dog

10 empty bar goodmorning

10 PC+FS

30 DU

Metcon

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
teams of 2-3 , average of all your BW

06/16/2016

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

5 CS incline plus

5 goblet side lunge

10 PU to down dog

As group 3 position clean prep

Strength

A1: Bench Press (3×5@65-75% or 10-12 reps)

A2: Pull-ups (3 x 8)

Metcon (Weight)

3 x through

10 Double KB FR squat

10 DB curl

max effort ring push-up

Metcon

Metcon (Time)

4 min to complete

10 PC

10 Lateral box jump

10 Cal row /ski

10 T2B

1 lap

rest 2 min

4 rounds

06/15/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Rooney (No Measure)

30sec of each

jumping jack,Scottish jump, seal jump, foot fire

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 Trap 3 per

10 hip swing

10 KB swing

10 min sup grip hang

Strength

A1: Deadlift (3 x 5@65-75% or 10-12)

A2: Supine DB Triceps ext (3 x 12)

Metcon (Weight)

3 x through

10 GHD

10 feet elevated ring row

10 KB OHS

Metcon

Metcon (AMRAP – Rounds)

5 min AMRAP

5 HPS

10 jump lunge

15 sit-up

10 cal

rest 90 sec x3