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Test week

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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 banded step over

10 PU w/sh tap

30 sec HS hold

Strength

A: Bench Press (3 x5,3,1 up to new 1 rm)

B1: Pull-ups (3 x 8 strict if possible. MU can be sub)

B2: GHD raise (3 x 8-10)

Metcon

Metcon (Time)

20 seconds Amrap Manmakers

40 seconds Amrap Burpee Box Jump over or Step overs

300m Run (90 seconds or less of work here)

rest 60-90 sec x 3 sets

Cool Down

Group stretch (No Measure)

coach’s choice

Sunday Funday

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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 bear hug

20 du

1 lap

5 high box step up

Metcon (Time)

For Time W/ Partner:

800m Weighted Run Cash in

2 Rds

40 Cal Ski

30 T2B

20 High 5 Push Ups

10 Tire Flips

20 Partner MB Situps

30 DB Thrusters

40 Cal Bike

800m Weighted Run Cash out

08/05/2017

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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 ring row

30 sec HS hold

10 GM

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

08/04/2017

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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)

2x through

10 Cs 90/90

5 KB up sh press

10 hip swings

5 wall walk

Strength

A: Shoulder Press (3 x 2-3 @ 80-90%)

Metcon (No Measure)

3 x through

10 Step up w/ curl

10 Dips

10 ring hip ext/curl combo

Metcon (AMRAP – Rounds)

6 min EMom

6 PS

6 Bar over burpee

Metcon

Metcon (AMRAP – Rounds)

10 min

10 Cal Sprint

prowler sprint

10 alt MB slam

20 MS

08/03/2017

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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

15 banded glute walk

10 Alt bird dog

10 KBS

10 PU w/ sh tap

Strength

A: Deadlift (3 x 2-3 @80-90%)

Metcon (No Measure)

3 x through

10 GHD

10 Pallof press per side

10 KB 1 arm rows

Metcon

Metcon (Time)

4 rounds

10 PC

200 M run

stone carry

10 T2B

200M run

08/02/2017

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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 snow angels

5 low box jump

5 alt pistol

5 of each, high pull, MC, FS,PP,BS

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (No Measure)

3 rounds

Battle rope

ski

sit-up

push-up

Cool Down

Group stretch (No Measure)

coach’s choice

Happy August

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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 victory + OHS

3 TGU

5 cuban press

30 sec HS hold.

5 of each- PS,snatch balance, DS, sotss press. 2 x

Strength

A: Back Squat (3 x 2-3 @ 80-90%)

B1: V bar pullup (3 x 8-10)

Place V bar over bars, alternate from left to right when pulling up

B2: DB RDL (3 x 10)

Metcon

Metcon (AMRAP – Rounds)

12 min

1 lap

5 PS

7 Bar over burpee

9 PP

Cool Down

Group stretch (No Measure)

coach’s choice

07/31/2017

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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 KB up lunge

10 PU to down dog

10 Banded GM

Strength

A: Bench Press (3 x 2-3 80-90%)

Metcon (No Measure)

3 x through

15 Banded tricep press down

10 DB Cross over step up

10 Db side lat raise

Metcon

Metcon (Time)

4 rounds

Forward sled run

10 Alt hammer strike

20 sit-up

17/20 cal

10 Sup grip DL

Cool Down

Group stretch (No Measure)

coach’s choice

07/30/2017

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 low box jump

1 lap

10 KB up lunge

Metcon

Metcon (Time)

4 rounds W/ partner

1 mile run buy in

20 BW BS

40 WB

60 Cal

40 DU(each)

30 box jump

20 OH walking lunge

800M cash out

07/29/2017

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 GM

10 banded step overs

8- 1 arm ring row

1 min hang

Metcon

Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here

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