Blog Search

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

prep 28 (No Measure)

8 inch worm w/push up to standing

20 Hand stand hold

5 KB up lunge per leg

Metcon

Metcon (AMRAP – Reps)

2 Rounds of

2 Min AMRAP:

10 Thrusters

Max Push Ups With remaining Tme

Rest 1 Min and complete again

Goal is to keep same pace if not faster

:

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

30 Sec Bike/Row

5 HSPU

10 Burpee Pull Ups

20 Wall Balls

30 Abmat Situps

01/07/2017

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 trough

10 Db ext rot

5 L-sit pass thru

8 MS

As group

5 snatch balance, 5 drop snatch, 5 OHS, 5 sotts press

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 (AMRAP – Rounds)

18 min

5 HS

10 straight arm ring pull

20 rocket jumps

30 DU

01/06/2017

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 Trap 3 per side

10 Lat band step over

30 sec HS hold

8 P/U to down dog

Strength

A: Shoulder Press (3 x 15+ triple drop)

B1: BB lunge (3x 8 per leg)

1 leg at a time, do not alternate

B2: DB fly (3 x 12)

lying flat on bench perform neutral grip fly

Metcon (Time)

4 rounds

40 sec sprint

20 Off set KB lunge

10 T2B

15 no push-up burpee

01/05/2017

By: 0

CrossFit KMK – CrossFit

 

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Rooney (No Measure)

30sec of each

jumping jack,Scottish jump, seal jump, foot fire

Prep

Warm-up (No Measure)

2 x through

10 GM squat

6 push up w/rot (3 per)

30 sec sup hang

5 KB high pull

Metcon

Metcon (Time)

4 rounds

10 DL

10 cal

10 weighted sit-up

10 Alt DB snatch

Metcon (AMRAP – Rounds)

15 min

200 M run/1 min b/r if too cold

6 man makers

9 ring rollout + tri ext

12 twisting dead ball slam

01/04/2017

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 banded row w/ext rot

10 alt KBS

40 sec dip hold

2 TGU

Strength

A1: 2 arm DB row (3 x 10)

Hinge from hip, flat back. Row DB’s to lower belly, hip

A2: GHD raise (3 x 10)

B1: Ring hip ext/ LC (3 x 10)

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

B2: Banded Tricep press down (3 x15)

Metcon

Metcon (No Measure)

3 rounds

1 min battle rope

1 min row/ ride

1 min Mtn climber

1 min FC

01/03/2017

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 Palm up Band pull apart

10 Goblet squat W/ press out

10 Empty bar high pull

30 sec DU

GROUP

A,B,C clean prep 2 x

5 at each pos starting at hip

All should be complete within 15 min

Strength

A: Back Squat (3 x 15 triple drop on last set )

B1: Supinated grip pullups (3 x8)

palms up on the bar

B2: DB stepup w/ curl (3 x 10 per)

Curl DB as you step up

Metcon

Metcon (AMRAP – Rounds)

20 min

15 cal

5 PC

10 burpee

15 WB

01/02/2017

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 empty can

5 push-up to down dog

5 cross-over step up

40 Sec HS hold

Strength

A: Bench Press (3×15 triple drop on 3rd set)

B1: 1 arm ring row (3 x 8 per arm)

Try and keep the body as straight as possible. Do not twist

B2: Hamstring curl on box (3 x 12 per)

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

Metcon

Metcon (Time)

4 rounds

10 Alt pistols

MB combo

30 sec sprint

10 Box jumps

10 T2B

Happy New Year

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 side lunge

30 sec hang

30 sec hollow hold

Metcon (AMRAP – Rounds)

40 min

800M run

10 thruster

10 burpee

20 russian twist

15 cal

10 pull-up

5 wall walk

10 sit-up

12/30/2016

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 abducted ext rot

5 Kb Thruster

30 sec DU

8 empty bar MS

Strength

A1: Shoulder Press (3×12)

A2: 1 arm DB row W/ rot (3 x 10 per side)

Row to the hip then rotate the torso up.

Metcon (Weight)

B1- 10 DB chest press

rest 30

B2- 10 BB RDL

rest 30

B3- 10 band pull-apart

Metcon

Metcon (AMRAP – Rounds)

3 rounds

20 cal

5 rope walk

10 LM step back and press

10 Dragon flags

15 push-ups

12/29/2016

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 Trap 3

10 BB Gm squat

30 sec DU

5 L-sit pass through

15 banded glute walk

Strength

A1: Deadlift (3 x 10 )

A2: Poliquin raise (3×12)

Seated on bench, curl DB to 90 degrees, raise elbows above ear level then extend the arm and lower down.

Metcon (No Measure)

8 min EMOM

Odd- 5 HPS

Even-10 BB roll-out

Metcon

Metcon (AMRAP – Rounds)

12 min

30 sec sprint

5 pull-up

20 Twisting MB lunge

10 ring obl.