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06/14/2017

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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

10 cuban press

10 DB ext rot

10 empty bar sh press

30 Du

Strength

A1: Shoulder Press (3x 5@65-75% or 10-12 reps)

A2: Single leg BB RDL (3 x 10)

Metcon (Weight)

3 x through

10 BB high pull

20 band pull apart

10 v- bar row

Metcon

Metcon (AMRAP – Rounds)

15 min

15/12 cal

8 HSPU

10T2B

8 LM step back and press(per side)

06/13/2017

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 KB high pull

10 lateral band step over

5 low box jump

40 sec HS hld

Metcon

Metcon (Time)

21-15-9

DB clean

WB

push-up

Metcon (Time)

4 rounds

400M run

10 burpee over the box

20 FR walking lunge

KB OH carry

rest 1 min

06/12/2017

By: 0

CrossFit KMK – CrossFit

 

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Strength

Warm-up (No Measure)

2 x through

10 CS snow angel

8 side box step up

10 hollow rock

6 PU w/rot

A1: BB step up (3 x 8-10 per leg)

A2: Db chest press (3 x 8-10)

Metcon (Weight)

3 x through

10 dips

10 BB hip ext

10 DB side raise

Metcon

Metcon (Time)

4 rounds

1 lap

5 tire flip

side sled run

MB combo

10 BB windshield whipers

Note from Dr. Sean

By: 0

With the weather getting nice many of us are literally hitting the road running. Don’t let nagging muscle pain and tightness keep you from enjoying the season. Many ankle and calf injuries, if left untreated can turn into chronic, long term, and even debilitating conditions. Instrument assisted soft tissue mobilization (IASTM) can help break down scar tissue and fascial adhesions allowing your muscles to move more efficiently. Come in to see if IASTM is a good option for you. Enjoy the summer pain free!

6/10/2017

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 goblet squat w/ press out

10 empty bar sh press

5 DB snatch

Metcon (Time)

4 rounds

400M run

15 BS

15 PP

15 Banded KBS

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

06/09/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Strength

A1: Bench Press (3 x10 or x 5@65-75%)

A2: Mixed grip pullups (3 x 10)

1 hand pronated 1 supinated

switch from set to set.

Metcon (Weight)

3 x through

8 FFE Bulgarian split squat per leg

10 zottman curl

20 banded press down

Metcon

Metcon (Time)

4 rounds

5 power snatch

5 man makers

10 T2B

10 OH walking lunge steps

1 min max DU

06/08/2017

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

10 DB cuban press

10 FS

40 sec HS hold

Metcon

Bear Complex (4 sets 5 reps each movement.)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
1 min rest between stes. Bar cannot drop until all 25 reps are complete. 5 burpee penalty

Metcon (Time)

3 rounds

300 M run

FC around the buliding

prowler sprint

10 Alt Hammer strike

06/07/2017

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 through

10 kbs

15 banded glute walk

10 cal

10 muscle snatch

Strength

A1: Front rack step up (3 x 8 per leg you can rest between legs)

Bar in front rack step up on box just higher than knee level

A2: ALT Front/ side raise (3 x 20)

1 arm performs front raise while opp arm performs side raise.

Metcon

Metcon (AMRAP – Rounds)

2 min all out rest 1 min

5 HSPU

10 burpee

15 MS

x3

Metcon (Time)

4 rounds

20 cal

15 WB

10 T2B

KB OH carry

20 russian twist

rest 90 sec

06/06/2017

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 snow angel

10 empty bar sh press

10 PU to down dog

10 goblet side lunge

Strength

A1: Shoulder Press (3 x 5 @65-75% or 10-12 reps)

A2: 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 (Weight)

3 rounds

5 C2B or MU

10 KB high pull per arm

10 Sup grip Dl

Metcon

Metcon (AMRAP – Rounds)

20 min

400M row/ski 90 sec bike

10 Lateral box jump

8 Db snatch per arm

10 pull-up

10 Ring roll-out

rest 1 min