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04/12/2017

By: 0

CrossFit KMK – CrossFit

 

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS Scaption

15 banded glute walk

8 Trap 3

10 hip swings

Metcon

Metcon (AMRAP – Rounds)

8 min

10 BB thruster

10 BB roll-out

10 No PU burpee

Metcon (Time)

4 rounds

20 cal

10 twisting dead ball slam

3o DU

FC + OH carry

20 MS

04/11/2017

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

10 banded step over

5 alt side lunge

5 OHS

Strength

A: Back Squat (3 x 5,3,1)

B1: Single leg BB RDL (3 x 8)

B2: Dips (3 x 10)

Metcon

Metcon (AMRAP – Rounds)

6 min

10 WB

30 sec DU

Metcon (Time)

3 round

200M run

side sled run

10 OH walking lunge

10 push-ups

04/10/2017

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 CS snow angel

10 Sampson lunge

6 PU w/ rot

30 sec HS hold

Strength

A: Bench Press (3 x 5,3,1 up to new 1rm)

Metcon (Weight)

B1- 10 DB row

B2- 8 BB step-up per leg

B3- 12 DB side raise

rest 1 min

Metcon

Metcon (Time)

4 rounds

400M run

10 SDLHP

20 weighted sit-up

10 DB HC and press

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

Warm-up (No Measure)

Db ext rot

5 KB thruster

1 min sup grip hang

5 L-sit pass through

Metcon

Metcon (AMRAP – Rounds)

9 min

3 PC

6 Burpee

12 calorie

Metcon (AMRAP – Rounds)

20 Min partner

FC around building

prowler sprint

Lap

20 leg tosses

P1- 10 pull-ups

P2- continuous DB thruster

04/08/2017

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

CS 90/90

15 Banded circle walks/ and back

60% 1 rm sh press OH hold 1 min

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

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

04/07/2017

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

8 KB high pull

10 empty bar sh press

8 low box jump

10 CS scaption

snatch prep

Strength

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

B1: Single Arm Dumbell Press (Chest press 3 x 10 per)

B2: GHD raise (3 x 10)

Metcon

Metcon (Time)

5 rd’s

10 Alt DB snatch

250m sprint

10 Around the world

20 MS

04/06/2017

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 CS pull down

10 leg swings

10 empty bar GM

1 min sup grip hang

Strength

A: Deadlift (3 x 3 up to 90%)

BB upright row (3 x 10)

Shoulder width grip, pull bar up to the level og the collar bone

B2: Lateral Box step up (3 x 10)

Standing on the side of the box outside leg starts on the box.

Metcon

Metcon (Time)

4 rounds

15 cal

5 HSPU or 3 wall walk

10 DB PC

10 FR DB lunge(total)

10 T2B

20 min cap

Endurance day

By: 0

CrossFit KMK – CrossFit

 

Warm-up

Rooney (No Measure)

30sec of each

jumping jack,Scottish jump, seal jump, foot fire

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

10 CS snow angel

8 cuban press

6 Push-up w/sh tap

snatch prep

Metcon

Metcon (Time)

21-15-9

PS

Cal

Metcon (AMRAP – Reps)

2 min

10 burpee lateral box jump

rest 1 min repeat

Metcon (Time)

3 rounds

prowler sprint

lap

sled drag

10 alt hammer strike

04/04/2017

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 Symmetry high row w/ rot

5 high box side step up

5 KB thruster

30 sec HS hold

Strength

A: Back Squat (3 x 3)

B1: Kneeling 1 arm Sh press (3 x 12 per arm)

1 knee down 1 knee up, press with the same arm as the down knee

B2: BB RDL (3 x 10)

Metcon

Metcon (Time)

4 rounds

20 cal sprint

10 PP

10 ring roll-out

MB combo

10 banded KBS

04/03/2017

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 Crossover symmetry incline press w/ protraction and retraction

10 Sampson lunge w/pause at bottom

As group

A,B,C clean 2 rounds adding weight

Strength

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

8 min EMOM- Clean/ DU (5 PC 20DU same min)

Metcon

Murph prep 1 (AMRAP – Rounds)

20 min

400M run

3 rounds Cindy-

5 pull-up

10 Pu

15 AS