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03/06/2017

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 DB ext rot

10 PU to down dog

5 alt pistol

40 sec HS hold

Strength

A: Bench Press (3 x 3-5 80-85%)

B1: GHD raise (3 x 10)

B2: 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.

Metcon

Metcon (AMRAP – Rounds)

17 min

FC x 2

30 sec DU

10 Around the world

15 cal

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)

2 x through

10 db ext rot

5 alt pistol

3 wall walk

30 DU

Metcon

Metcon (Time)

Team sweat sess

1000M row

rest 1 min

1000M cal ski

rest 1 min

100 cal bike

Metcon (Time)

21-15-9

SDLHP

burpee

WB

Crossfit open day

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

5 Alt bird dog

10 ring rows

10 Sampson lunge

30 sec hang

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

03/03/2017

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 banded ext rot

5 KB thruster

6 push-up w/ rot

40 sec dip hold

Strength

A: Back Squat (3 x 4-6)

B1: Single leg BB RDL (3 x 10 per leg)

B2: Decline DB chest press (3 x 10)

Metcon

Wall ball/ Box jump (AMRAP – Rounds)

8 min

10 WB

10 Box jump

Metcon (Time)

3 rounds

30 DU

15 cal

30 push-up

03/02/2017

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 trap 3 lifts

10 empty bar sh press

1 min hang

2 TGU

Strength

A: Shoulder Press (3 x 4-6)

B1: Band pull apart (3 x 15)

B2: Ring hip ext/ LC (3 x 12)

with heels in rings, perform hip ext followed by leg curl

Metcon

Metcon (Time)

4 rounds

sled drag(inside if bad weather)

10 burpee to plate

15 KBS

10 dips

Happy March

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

5 KB high pull

10 ring row

5 low box jump

5 OH squat

Strength

A: Deadlift (3 x 4-6)

B1: Mixed grip pullups (3 x 8)

1 hand pronated 1 supinated

switch from set to set.

B2: Rear foot elevated DB split squat (3 x 8 per leg)

rear foot on a 45lb plate

Metcon

Metcon (AMRAP – Rounds)

17 min

5 HPC

10 ring roll-out

15 cal

20 weighted sit-up

02/28/2016

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 DB cuban press

5 push-up to down dog

30 sec HS hold

5 low box jump

Metcon

Metcon (AMRAP – Rounds)

8 min

6 man maker

8 T2B

10 OH walking lunge

Metcon (AMRAP – Rounds)

The “Cam”

19 min Amrap

19 pull-ups

19 thrusters 65/95

19 DU

19 sit-ups

19 Cal bike

19 push-up

19 WB 14/20

19 box jump

19 PP 65/95

19 KBS

02/27/2017

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 Spider man push-up

70 sec hang

5 alt pistol

Strength

A: Bench Press (3 x 4-6)

B1: DB RDL (3 x 10)

B2: BB Push press (3 x 10)

Small drive with legs to initiate press

Metcon

Metcon (Time)

4 rounds for time

12 cal

30 sec battle rope

15 WB

20MS

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)

2x Through:

10 Db External Rot/Side

10 GM Squat

45 Sec Sup Grip Hang

5 Windmills Each Side

Metcon

Metcon (Time)

3 Rds:

400m Run

10 Hang Cleans

10 TTB

1 Min Rest after each

15 Min Cap

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min:

15 Cal

20 WB

1 Arm FC (4x)

30 DUs

20 Weighted Situps

Let the games begin

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 Thoracic Rot

8 KB high pull

10 bird dog

5 low box jump

10 groiners

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Warm-up (No Measure)

2 rd’s

10 DB snatch

5 burpee box jump