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04/29/2017

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

5-1 arm ring row

10 Push-up w/ rot

10 KB thruster

40 sec HS hold

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

Murph prep 1 (AMRAP – Rounds)

20 min

400M run

3 rounds Cindy-

5 pull-up

10 Pu

15 AS

04/28/2016

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 lift

10 GM morning

10 bird dog

30 hollow hold

Strength

A: Deadlift (3 x 5-5-5 80-90%)

B1: Dips (3 x 10)

B2: Poliquin raise (3 x 12)

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

Metcon

Metcon (AMRAP – Rounds)

18 min

5 tire flip W/ jump up,over,out

600M run

10 T2B

15 push-up

04/27/2017

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 CS scaption

5 KB up lunge

1 min hang

30 sec HS hold

Strength

A: Shoulder Press (3 x 5-5-5@ 80-85%)

B1: Dips (3 x 10)

B2: Front foot elevated split squat (8 per leg Use Db’s)

Front foot on 45lb plate

Metcon

Metcon (Time)

4 rounds

200M run

sled drag full lot 1 way

10 burp box jump

10 dragon flag

04/26/2017

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

30 DU

10 KBS

10 empty bar thruster

Metcon

Metcon (Time)

3 rounds

20 cal

10 SDLHP

7 pull-up

5 HSPU

Metcon (AMRAP – Rounds)

18 min

600M run

10 cleans

15 WB

20 sit-up

30 DU

04/25/2017

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 incline plus

5 KB up lunge

10 PU w/sh tap

1 min hang

Strength

A: Bench Press (3 x 5-5-5 80-85%)

B1: Pull-ups (3 x 10)

B2: BB hip ext (3 x 10)

Metcon

8 min EMOM- Clean/ DU

Odd-5 cleans

Even- 30 sec DU/ SU

Metcon (AMRAP – Rounds)

12 min

250 sprint

8 PP

10 BB rollout

12 box jump

04/24/2017

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

10 squat w/ press out

10 banded step overs

5 low box jump

5 static inchworm

Strength

A: Back Squat (3 x 5-5-5 80-85%)

B1: Arnold press (3 x 10)

Seated on bench, palms start facing in as you press OH rotate palms out.

B2: GHD raise (3 x 10)

Metcon

Metcon (Time)

4 rounds

Prowler sprint

2 KB OH carry

1 lap

10 DB snatch

MB combo

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Junk Yard Dog (No Measure)

Prep

Warm-up (No Measure)

2 x through

8 CS snow angel

5 L-sit pass through

10 empty bar sh press

20 sec DU

Metcon

Metcon (Time)

21-15-9

HPC

burpee

Metcon (AMRAP – Rounds)

18 min partner

400M run

30 WB

30 box jump

30 Pull-up

partner pull on prowler

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