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04/22/2017

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

5 KB thruster

30 sec HS hold

10 empty bar clean+ FS

Strength

Make up strength (No Measure)

Spend 20min or so on 1-2 strength movements you may have missed.

BS

FS

DL

Sh press

Oly lift

Metcon

Metcon (Time)

4 rounds

200M run

10 G2OH

10 T2B

sled drag

10 alt hammer strike

04/21/2017

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

10 alt side lunge

10 CS pull apart

10 GHD raise

10 leg swings

Strength

A: Deadlift (3 x 5-5-5)

B1: Incline DB fly (3 x 12)

Supine on inclined bench.

B2: Single leg DB RDL (3 x 10 per leg)

with weight in one hand lower your chest towards the floor stretching hamstring.

Should be opposite hand and foot

Metcon

Metcon (Time)

6 min

3 PC

3 thruster

10 cal sprint

Metcon (AMRAP – Rounds)

12 min

250M sprint

10 Lateral box jump

10 ring oblique

10 push-up

04/20/17

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)

10 KB high pull

10 high box step up

8 CS scaption

1 min sup grip hang

Strength

A: Shoulder Press (3 x 5-5-5)

B1: Ring tricep ext (3 x 12)

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

B2: DB stepup w/ curl (3 x 8 per side)

Curl DB as you step up

Metcon

Metcon (Time)

4 rounds

10 snatch

10 Bar facing burpee

30 sec max effort cals

04/19/2017

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 90/90

15 band circle walks

30 sec HS hold

6 push-up W rot

Metcon

Metcon (Time)

300 M row/ski

1 min active recovery( sit-up)

repeat x 3

Metcon (Time)

4 rounds

5 tire flips

400M run

FC to Fr carry around building

10 DB clean

10 DB FR lunge

04/18/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Prep

Warm-up (No Measure)

10 CS Snow Angel

10 GM

10 Push up to Down Dog

40 RIng Lsit

Strength

Bench Press (5-5-5)

BB1: Kneeling 1 arm Sh press

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

B2: BB RDL

Metcon (AMRAP – Reps)

12 Min Amrap:

5 HSPU

10TTB

20 Jump Lunges

30 DUBs

04/17/2017

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 Sampson lunge

10 empty can

10 Alt pistol

10 KB up Sh press per arm

Strength

A: Back Squat (3 x 5-5-5 with 5-10 sec rest)

B1: 1 arm DB row (3 x 10)

B2: Ring hip ext/ LC (3 x 12)

with heels in rings, perform hip ext followed by leg curl

Metcon

Metcon (No Measure)

8 min e2mom

5 HC

10 cal all out sprint

Metcon (Time)

3 rounds

200M run

20 Box jump

20 sit-up

20KBS

Hoppy Easter

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 DB ext rot

5 PU to standing

5 cuban press + press

10 goblet squat w/press out

Metcon

Metcon (No Measure)

8 min EMOM

5 PS

10 KBS

Metcon (AMRAP – Rounds)

25 min w/partner

400M weighted run over the walls

10 burpee box jump

20 weighted sit-up

10 PU w/ high five

Partner carry around building

04/15/2017

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

8 CS snow angel

8 low box step up

10 Alt pistol

6 PU w/sh tap

Strength

Make up strength (No Measure)

Spend 20min or so on 1-2 strength movements you may have missed.

BS

FS

DL

Sh press

Oly lift

Metcon

Metcon (Time)

3 rounds

250M row

sled drag

10 FS

10 KBS

10 Sup grip DL

Happy Good Friday

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 CS 90/90

3 wall walk

10 ALT bird dog

Strength

A: Shoulder Press (3 x 5,3,1)

B1: Mixed grip pullups (3 x 8)

1 hand pronated 1 supinated

switch from set to set.

B2: Single leg DB RDL (3 x10 per leg)

with weight in one hand lower your chest towards the floor stretching hamstring.

Should be opposite hand and foot

Metcon

Metcon (AMRAP – Rounds)

6 min

5 HPS

10 box jump

Metcon

Metcon (Time)

3 rounds

300M run

5 tire flips

FC/ FR carry around building do not put KB down

20 sit-ups

04/13/2017

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

10 banded step overs

10 Gm squat

5 low box jump

A,B,C clean

Strength

A: Deadlift (3 x 5,3,1)

B1: 1 arm KB front rack squat (3 x 8 per side)

KB in front rack position per from 8-10 per arm

B2: Supine DB Triceps ext (3 x 12 )

Metcon

Metcon (Time)

4 rounds for time

400M run

5 HPC

10 T2B

15 ring push-up. Reg PU if cant do rings

20 OH walking lunge

20 min cap