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05/22/2017

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 KB high pull

5 KB up lunge

40 sec dip hold

10 push-up to down dog

()

Strength

A1: Front foot elevated split squat (3 8 per leg)

Front foot on 45lb plate

A2: Pull-ups (3x 8-10 strict if possible)

Strength

Metcon (Weight)

3 rounds

10 DB chest press

10 KB bent row

10 jump lunge per leg

rest 1 min

Metcon

Metcon (AMRAP – Rounds)

8 min Amrap

12 Box jump

8 cals ski/bike

10 push-up

Sunday Funday

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

Metcon (Time)

4 rounds

10 DL

10 WB

10 Pull-up

Metcon (AMRAP – Rounds)

25 min partner

400M weighted run

5 tire flip plus jump

FC around building

10 burpee box jump

20 T2B

05/20/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5- 1 arm ring rows

10 empty can

10 GM squat

1 lap

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

400m run

10 pull-ups

10 Sup grip DL

20 Push-up

rest 1 min

Beach Muscles

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Strength

Metcon (Weight)

3 rounds

Close grip bench x 10-12

Lateral raise x 10-12

DB curl x 10-12

rest 1 min

Metcon

Metcon (No Measure)

9 min EMOM

min 1- 15 cal Bike/Ski

min 2- 10 cleans

min 3 30 DU

Metcon (Weight)

3 rounds

banded tricep press down x 20

V bar row x 10-12

Step -up w/curl x 10 per

Metcon

Metcon (AMRAP – Rounds)

10 min

prowler sprint down and back

20 MS

1 lap

10 alt hammer strike

05/18/2017

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

10 Cal row

10 Empty bar sh press

10 pu to down dog

Metcon

Metcon (AMRAP – Rounds)

35 min

800M run

5 clusters

10 bar facing burpee

10 T2B

5 tire flip

05/17/2016

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

Strength

A1: BB lunge (3 x 10)

1 leg at a time, do not alternate

A2: Supinated grip pullups (3 x 10)

palms up on the bar

Metcon (Weight)

3 x through rest 1 min

10 DB snatch 50/30

10 Zottman curls

20 Band overhead tri ext

Metcon (Time)

3 rounds

20 cals

20 BS

20 weighted sit-up

05/16/2017

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

10 DB ext rot

10 Sampson lunge

30 sec l-sit dip hold

10 AS w/ rotation

Strength

A1: Back Squat (3 x 6-8 70-80%)

A2: 1 arm DB row W/ rot (3 x 12)

Row to the hip then rotate the torso up.

Metcon

Metcon (Time)

3 rounds 1 min rest after each

5 PS

30 sec Max effort bike/row/ski

10 burpee to plate

Metcon (Time)

3 rounds for time

sled drag

1 lap

10 dragon flag

20 dead ball slams

05/15/2017

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 Alt pistol

10 CS snow angel

30 sec hollow hang

5 low box jump

Strength

A1: Alt DB chest press (3 x 10 per arm)

Lying on bench both arms fully extended. Slowly lower 1 DB while holding other out. press back up and switch

A2: Hamstring curl on box (3 x 12 per leg)

Hips and knees should be at 90 degrees. one leg elevated, drive heel into top of the box.

Metcon (AMRAP – Rounds)

7 min

5 HC

10 cal SPRINT

Metcon

Murph prep 3 (AMRAP – Rounds)

25 min

600M run

3 rounds cindy

5 Pull-up

10 Push-up

15 Weighted AS

Happy Mothers day

By: 0

CrossFit KMK – CrossFit

Warm-up

Musical med ball (No Measure)

Space MB’s out, each person starts on a ball. Bear crawl around until coach says stop. whoever doesn’t land on a ball does burpees and is out.

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 empty can

15 banded glute walks

40 sec dip hold

10 Goblet side lunge

Metcon

Metcon (Time)

3- 3 min rounds

10 cal

5 burpee

5 thrusters

rest 1 min

Metcon (AMRAP – Rounds)

20 min

5 PC

7 T2B

9 push-up

12 Alt dead ball slam

150M sprint

05/13/2017

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)

2 x through

10 DB ext rot

10 Goblet squat w/ press out

10 low box jump

3 wall walk

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

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here