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This one is for you Ed!

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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)

10 Groiners

10 GM Thrusters

10 Sec Sprint

1 Min Sup hang

5 Box Jumps

Metcon (AMRAP – Reps)

7 Min AMRAP:

7 Cal Sprint

7 Hang Clusters

-Rest 5 Minutes

Metcon (AMRAP – Reps)

7 Min AMRAP:

7 DL

7 Bar Over Burpees

Rest 5 Minutes

Metcon (AMRAP – Reps)

7 Min AMRAP:

7 Pull Ups

7 Box Jumps

10/06/2017

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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

8- Trap 3 lift

5 push-up to down dog

10 empty bar sh press

10 side lunge

5 KB wind mill per side

Strength

A1: Shoulder Press (3 x 8-10)

A2: DB RDL (3 x 10)

Metcon (Weight)

9 min EMOM

1-15 DB chest press

2-30 sec sprint

3- 20 sit-up

Metcon

Metcon (AMRAP – Rounds)

2 min

5 PP

7/10 cal

5 SDLHP

rest 1 min

x3

10/05/2017

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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 DB ext rot

10 banded step over

10 hip swing

10 GM

As group Snatch prep

Strength

A: Deadlift (3 x 5-5-5)

B1: 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.

B2: BB hip ext (3x 10)

Metcon

Metcon (Time)

For time

800M run

6 PS

12 burpee

24 box jump

50 DU

600M run

6 PS

12 burpee

24 box jump

75 DU

400M run

6 PS

12 burpee

24 box jump

100 DU

10/04/2017

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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)

Metcon

Metcon (AMRAP – Rounds)

7 min

5 T2B

7 Thruster

9 sit-up

Metcon (AMRAP – Rounds)

15 min

1 x as fast as possible

30 cal row/ski

50 KBS

Remaining time

7 HRPU

7 WB

7 Pull-up

Prep

Warm-up (No Measure)

2 x through

5 cuban press+ press

5 KB up lunge

5 KB high pull

1 lap

2 wall walk

8-1 arm ring row

Cool Down

Warm-up (No Measure)

5 min

1 lap

5 cals (slow)

10 sit-up

10/03/2017

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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

10 DB ext rot

5 MC+FS

5 box jump

1 min hang

As group Clean/jerk prep

Strength

A: Back Squat (3×5-5-5)

Metcon (Weight)

3 x through

16 front/side raise

10 BB RDL

10 Dips

Metcon

Metcon (AMRAP – Rounds)

5 min

5 PC

5FS

10 cal

Metcon (AMRAP – Rounds)

12 min

Forward sled run

KB OH carry

10 V ups

10 Twisting ball slam

10/02/2017

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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 bear hug + press

5 KB high pull

10 high box step up

40 sec HSH

Strength

A: Bench Press (3×5-5-5 50-60%)

B1: 1 arm DB row W/ rot (3 x 10-12)

Row to the hip then rotate the torso up.

B2: GHD raise (3x 10)

Metcon

Metcon (No Measure)

8 min EMOM

10 KBS

20 DU

same minute

Metcon (AMRAP – Rounds)

12 min

300M run

10 T2B

10 box jump

Sunday Funday

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CrossFit KMK – CrossFit

Warm-up

Hungry Hippo (No Measure)

Prep

Warm-up (No Measure)

5 Pull Ups

10 Muscle Cleans

40 Sec HS Hold

10 KBS

10 Push Up w/Sh Tap

Metcon (AMRAP – Rounds)

35 Min Amrap:

200M Run

Seated Prowler Pull x2

10 HSPU

10 HPC

30 AS

Farmer Carry

Metcon (Time)

2K team row

1st team to reach 2,000M

You made it!

By: 0

CrossFit KMK – CrossFit

Warm-up

Freeze Tag (No Measure)

5 min

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

3 x through

10 DB cuban press

5 low box jump

1 lap

10 empty bar sh press

30 sec jump rope

Strength

A: Metcon (Time)

In teams of two, with only one person working at a time, complete the following:

100 Wall Ball

600 Meter Overhead Carry (45/25#)

100 Push-Ups

600 Meter Overhead Carry (45/25#)

100 box jump

100 sit-up

400M run

During carry, you must perform 3 burpees* each every time you switch the plate

*Burpees may be completed inside the gym at the end of each 600m Run

It’s Friday!

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)

3 x through

6 PU w/ rot

5 goblet squat w press out

10 ring row w/ pause at ring

30 sec side plank

30 sec HS hold

Strength

A: Metcon (Weight)

A. Four Sets of:

Goblet Squat x 12 reps

rest 45 seconds

Ring Row x 10 reps *feet Elevated if possible*

rest 45 seconds

B: Metcon (Time)

B.

Pushup

30 seconds on

30 seconds off

x 4 sets *optional challenge “rest” in FLR

-rest 2 minutes-

Strict Pullup *any grip here*

30 seconds on

30 seconds off

x 4 sets

-rest 2 minutes-

Air Squat

30 seconds on

30 seconds off

x 4 sets *”Rest” in parallel position”

-rest 2 minutes-

Mountain Climbers

30 seconds on

30 seconds off

x 4 sets *”Rest” in plank on elbows”

Almost there

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)

3 x through

5 Cs snow angel

5 Bird dog

30 sec hollow hold

5 KB thruster per side

10 cal row/ride/ski

Strength

Metcon (Time)

Each person needs set of DBs and 1 KBS

1 – Wall Climb or Pushup

2 – Renegade Rows

3- Dumbbell Thrusters

4 – Box Jumps w/ stepdown

5 – Dumbbell Ground to Overhead

6 – Chest to Bar Pullups or Ring Rows

7- Burpees

8- Kettlebell Swings or Mountain Climbers

9- Toes to bar or V ups

10- Goblet Squats

11- Dips or Floor Press

12 – Dumbbell Burpees

Just like 12 days of Christmas

1 Wall Climb

2 Renegade Row + 1 Wall Climb

3 DB Thrusters + 2 Renegade Row + 1 Wall Climb

etc…