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05/12/2017

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)

Coaches choice

Strength

A1: Rev grip Bench press (3 x 10)

Holding bar with supinated grip, lower the bar like a regular bench press

A2: DB stepup w/ curl (3 x 8 per leg)

Curl DB as you step up

Metcon (Weight)

3 x through

BB curl x 12

Kneeling sh press x12

DB tri ext x 12

rest 1 min

Metcon

Metcon (Time)

4 rounds

10 bench press

20 Off set KB lunge

10 T2B

200 M

05/11/2017

By: 0

CrossFit KMK, 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 KB high pull

6 push-up W rot

10 cal sprint

5 hang W scap retraction

Metcon

Metcon (Time)

3 rounds

15 cal bike/ski (NO ROW)

10 ring row

10 burpee to plate

rest 1 min

Murph prep 2 (AMRAP – Rounds)

20 min

400M row/ ski

3 rounds

5 pull-up

10 PU

15 weighted AS

05/10/2016

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 CS snow angel

10 KB up lunge

40 sec HS hold

20 DU

Strength

A1: Arnold press (3 x 12)

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

A2: Single leg BB RDL (3 x 10)

Metcon (Time)

21-15-9

SDLHP

Cal

push-up

Metcon

Metcon (AMRAP – Rounds)

10 min

10 Ring tricep ext

1 lap

10 DB snatch

10 plank walk outs

05/09/2017

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 empty can

10 MC+FS

10 low box jump

1 min sup grip hang

A1: Pull-ups (3 x 10)

A2: DB step up with lunge (3 x 10 per leg)

Back lunge into step up

Metcon

Metcon (Time)

4 rounds

400M row/ski/90 sec bike

20 KBS

1 min battle rope

MB combo

20 box jump

05/08/2017

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 Archer

10 GM squat

5 1 arm ring row

10 bird dog

Strength

A1: Deadlift (3 x 6-8 70-80%)

A2: Db chest press (3 x 10-12)

Metcon

Metcon (Time)

3 rd

10 dips

10 T2B

10 DB thruster

Metcon

Metcon (Time)

4 rounds

300M run

FC

6 HSPU

12 V-ups

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Junk Yard Dog (No Measure)

Dynamic Stretch (No Measure)

Metcon

Metcon (Time)

21 cals

10 burpee box jump

20 mtn climber

15 cal

10 BBJ

20 MTN climber

9 cal

10 BBJ

20 MNT climber

Metcon

Metcon (AMRAP – Rounds)

20 min partner wod

600M run

perform in unison

5 pull-up

10 push-up

15 WB

20MB sit-up

05/06/2017

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

15 banded glute walks

8 Cs snow angel

5 KB OH squat

30 sec hanging hollow hold

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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

Happy 5th of May! Beach muscle day

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

30 sec each 2 x through

jumping jack

row

bike

AS

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS 90/90

10 banded press down

10 Sampson lunge

10 empty bar sh press

Strength

A1: Close Grip Bench Press (3 x 10)

A2: Standing DB curl (3 x 12 )

Starting with neutral grip, rotate to palms up.

Metcon (No Measure)

3 rounds resting 1 min

10 BB curls

15 Db side raise

20 banded tricep press down

Metcon

Metcon (Time)

4 rounds

10 dips

10 DB curl and press

15 cals

20 mtn climber

20 Russian twist

05/04/2017

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 KB high pull

10 KB thruster

10 KBS

30 sec HS hold

Strength

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

A2: 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

Metcon

Metcon (AMRAP – Reps)

4 rounds-30 sec on 30 sec off

battle rope

box jump

row/ bike/ ski (cal)

Ring row

push-up

05/03/2017

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 DB ext rot

10 hip swings

10 PU to down dog

10 Alt pistol

Strength

A1: Incline Bench Press (3 x 10-12 60-70%)

A2: DB RDL (3 x 10-12)

Metcon (No Measure)

9 min EMOM

1st min-10 DB cleans

2nd min- 5 strict pull-up/MU

3rd min- 30 DU

Metcon

Metcon (Time)

3 rounds

heavy prowler full lot

10 Hammer strikes

150M sprint row/ ski

15 MB sit up