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11/17/2017

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

12 Db ext rot

10 Cs victory

30 sec hollow hold

30 sec dip hold

Strength

A: Shoulder Press (3 x 5-7@65-75%)

B1: Alt 1 leg RDL (3x 16)

Holding BB, perform RDL’s alt from leg to leg

B2: DB side raise (3×12)

Metcon

Metcon (Time)

4 min to complete

10 cal row

5 burpee

10 cal bike

5 burpee

10 cal ski

5 burpee

rest 60 sec

3 rounds
Work on pace!

11/16/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Coaches choice (No Measure)

3-5 min

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

5 KB high pull

10 banded step-over

10 GM + squat

Group Clean prep

Strength

A: Deadlift (3x 5-7@65-75%)

Metcon (No Measure)

3 x through

10 DB chest press

10 Alt high box step up W DB’s

20 Band pull apart

Metcon

Metcon (AMRAP – Rounds)

20 min Amrap

30 cal 60-62 on bike. 900+ski

5 PC

10 Lateral box jump

15 Sit-up

rest 60 sec

Move quick set a consistent pace

11/15/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

30 sec bike

30 sec scottish jump

30 sec KB around the world

30 sec Plank KB hand tap

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5 cat and camel back

5 thoracic rot per side

5 goblet side lunge

5 of each,

DL, high pull, FS, PP

Metcon

Metcon (Weight)

10 min EMOM

6 Thruster + 6 plyo push-up

Metcon (Time)

4 rounds

400M run/ski

21 KBS

12 pull-ups/ ring row

Core finisher (if time)

Trainer choice

11/14/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

P1- 10 cal EZ pace

P2- plank

5 V sit russian twist w/partner

5 High 5 push up

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

3 x through

10 CS bear hug

10 DB ext rot

5 KB up lunge

30 HS hold

Strength

A: Bench Press (3 x 5-7@65-75%)

B1: Front foot elevated split squat (3 x 8 per leg)

Front foot on 45lb plate
USE DB’S

B2: Ring tricep ext (3 x 12)

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

Metcon

Metcon (Time)

21-15-9

WB

PU

Metcon (AMRAP – Rounds)

12 min

300M

10 KBS

20 sit-up

5 HSPU

rest 1 min

Pace! Be consistant

11/13/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

30 cal

10 Prone PVC pass through

30 PVC OH walking lunge

Prep

Warm-up (No Measure)

2 x through

10 DB cuban press

10 Alt pistol

10 goblet squat w/ press out

30 sec sup grip hang

G2OH Skill(clean/jekr or snatch)

Strength

A: Back Squat (3 x 5-7@ 65-75%)

Metcon (Weight)

3 x through

10 mixed grip chins

10 DB side raise

10 GHD

Metcon

Metcon (Time)

3 rounds

30 sec high effort

10 G2OH

10 burpee to plate

rest 60 sec

pace it out,

Be consistent from rd to rd

Metcon (AMRAP – Rounds)

8 min

4 strict pull-ups

8 cal sprint

12 twisting Dead ball slam

Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Prep

Warm-up (No Measure)

2 times through

10 db ext rot

5 kB thrusters

40 second hang (L sit optional)

10 back extensions

Metcon

Metcon (Time)

800m run buy in then

8 rounds

6 man makers

12 TTB

6 DL

18 calories

Then cash out with a:

800m time trial run

Happy Veterans Day!

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warmup

P1-20 Cal Row/Ski/AB

P2-KB Fr Rack March

Then Switch

P1-15 Push Ups

P2-Flutter until P1 is done

Prep

Warm-up (No Measure)

2x Through:

8 KBS

8 Box Jumps

5 Goblet Side Lunges w/ Knee Raise

8 Empty bar Shoulder press

Skill

PC + HC + FS + Thruster

Power Clean + Hang Squat Clean + Front Squat + Thruster

Metcon

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

11/10/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Metcon (No Measure)

2 x through

30 sec jumping jack

30 sec bear crawl

30 sec alt lunge

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

30 sec HS hold

8-1 arm ring row

10 leg swings

5 of each w/ BB

RDL, HP, FS, sh press

snatch prep

Strength

A1: Deadlift (3 x 10)

Add a pause at knee level

A2: Rev grip Bench press (3 x 10)

Holding bar with supinated grip, lower the bar like a regular bench press

Metcon (Weight)

3 x through

10 Alt lunge with bicep curl

20 banded tricep press down

10 BB Sh press
Move quick from ex-ex rest 1 min

Metcon

()

Metcon (AMRAP – Reps)

10 Min

250m Row

10 DB Snatches/Side

10 BB Rollouts

Cool Down

Warm-up (No Measure)

Static stretch of time

11/09/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Coaches choice (No Measure)

3-5 min

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10Db empty can

5 PU to down dog

5 low box jump

2 TGU per side

Metcon

Metcon (AMRAP – Reps)

1 min each for max reps

4x through

box jump

KBS

burpee

rest 1 min

Metcon (Time)

Partner bike(teams of 2-3)

Men-50-40-30-20-10

Women–40-30-20-10-5

Metcon (No Measure)

Core circuit

30 sec each movement

hollow old/rock

plank

flutter kick

rest

5x