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06/28/2017

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 victory

15 banded glute walk

5 PU to standing

2 TGU

Metcon

Metcon (Time)

5 rounds

300M run

12 Thruster

12 T2B

150M row/ski

12 SDLHP

12 burpee

rest 2 min

06/27/2017

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 hip swings

10 goblet squat W press out

5- 1 arm ring row

As group

ABC clean prep

Strength

A1: Back Squat (3×5,3,1, up to new 1 RM or 10-12)

A2: Kneeling 1 arm Sh press (3 x 12)

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

Metcon (No Measure)

3 x through

10 Pull-up/ MU

10 ring hip ext leg curl

20 Alt Front/Side raise

Metcon

Metcon (AMRAP – Rounds)

7 min

7 cal

7 HPC

Metcon (Time)

4 rounds

400M run

Rev prowler

10 Alt hammer strike

10 Renegade row w/ PU

06/26/2016

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

10 DB ext rot

10 CS bear hug

10 Alt pistol

10 PU w/sh tap

Strength

A1: Bench Press (3 x 5,3,1 up to new 1 rm or 10-12 reps)

A2: Single leg BB RDL (3 x 10 per leg)

Metcon (No Measure)

3x through

15 dips

10 Feet elevated ring row

15 DB fly

Metcon (Time)

4 rounds

250M sprint

10 alt DB snatch

10 alt LM rotation

20 WB

20KBS

Sunday funday

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

5 KB high pull

1 lap

10 CS snow angel

1 min HS hold

Metcon

Metcon (AMRAP – Rounds)

2 min

5 HPS

5 BF burpee

rest 1 min x 3

Metcon (AMRAP – Rounds)

4 min to complete

10 PC

150M sprint

10 PP

15 Cal

15 wallball

10 t2b

DU remaining time

rest 2 min x 3

Metcon (No Measure)

5 min EMOM

1- 15 strict HSPU

2- 15 cal

3- 10 BB rollout

4- 20 KB front rack squat

5- 20 strict pull-up

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