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01/11/2017

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 banded row W/ rot

30 sec dip hold

10 low box jump

10 empty bar clean

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

01/10/2016

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)

2x through

10 lateral goblet lunge 5 per

5 alt pistol

6 monkey swing or hangs

5 empty bar OHS

Strength

A: Back Squat (3 x 6-8)

B1: Mixed grip pullups (3 x 10, 5 per side)

1 hand pronated 1 supinated

switch from set to set.

B2: GHD raise (3 x 10)

Metcon

Metcon (Time)

4 rounds

40 sec sprint

backward sled inside

10 BB windshield wiper

10 DB thruster

18 min cap

01/09/2017

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 though

10 abducted DB ext rot

5 KB up lunge

2 TGU

5 push-up to standing

Strength

A1: Bench Press (3×6-8 60-70%)

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

B2: Kneeling 1 arm Sh press (3 x 10 per arm)

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

Metcon

Metcon (AMRAP – Rounds)

15 min

15 min

20 cal bike/row

OH KB carry x2 passes down and back

10 step up w/curl each leg

10 around the world

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

prep 28 (No Measure)

8 inch worm w/push up to standing

20 Hand stand hold

5 KB up lunge per leg

Metcon

Metcon (AMRAP – Reps)

2 Rounds of

2 Min AMRAP:

10 Thrusters

Max Push Ups With remaining Tme

Rest 1 Min and complete again

Goal is to keep same pace if not faster

:

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

30 Sec Bike/Row

5 HSPU

10 Burpee Pull Ups

20 Wall Balls

30 Abmat Situps

01/07/2017

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 trough

10 Db ext rot

5 L-sit pass thru

8 MS

As group

5 snatch balance, 5 drop snatch, 5 OHS, 5 sotts press

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

Metcon (AMRAP – Rounds)

18 min

5 HS

10 straight arm ring pull

20 rocket jumps

30 DU

01/06/2017

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 Trap 3 per side

10 Lat band step over

30 sec HS hold

8 P/U to down dog

Strength

A: Shoulder Press (3 x 15+ triple drop)

B1: BB lunge (3x 8 per leg)

1 leg at a time, do not alternate

B2: DB fly (3 x 12)

lying flat on bench perform neutral grip fly

Metcon (Time)

4 rounds

40 sec sprint

20 Off set KB lunge

10 T2B

15 no push-up burpee

01/05/2017

By: 0

CrossFit KMK – CrossFit

 

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Rooney (No Measure)

30sec of each

jumping jack,Scottish jump, seal jump, foot fire

Prep

Warm-up (No Measure)

2 x through

10 GM squat

6 push up w/rot (3 per)

30 sec sup hang

5 KB high pull

Metcon

Metcon (Time)

4 rounds

10 DL

10 cal

10 weighted sit-up

10 Alt DB snatch

Metcon (AMRAP – Rounds)

15 min

200 M run/1 min b/r if too cold

6 man makers

9 ring rollout + tri ext

12 twisting dead ball slam

01/04/2017

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 banded row w/ext rot

10 alt KBS

40 sec dip hold

2 TGU

Strength

A1: 2 arm DB row (3 x 10)

Hinge from hip, flat back. Row DB’s to lower belly, hip

A2: GHD raise (3 x 10)

B1: Ring hip ext/ LC (3 x 10)

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

B2: Banded Tricep press down (3 x15)

Metcon

Metcon (No Measure)

3 rounds

1 min battle rope

1 min row/ ride

1 min Mtn climber

1 min FC

01/03/2017

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 Goblet squat W/ press out

10 Empty bar high pull

30 sec DU

GROUP

A,B,C clean prep 2 x

5 at each pos starting at hip

All should be complete within 15 min

Strength

A: Back Squat (3 x 15 triple drop on last set )

B1: Supinated grip pullups (3 x8)

palms up on the bar

B2: DB stepup w/ curl (3 x 10 per)

Curl DB as you step up

Metcon

Metcon (AMRAP – Rounds)

20 min

15 cal

5 PC

10 burpee

15 WB

01/02/2017

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 empty can

5 push-up to down dog

5 cross-over step up

40 Sec HS hold

Strength

A: Bench Press (3×15 triple drop on 3rd set)

B1: 1 arm ring row (3 x 8 per arm)

Try and keep the body as straight as possible. Do not twist

B2: Hamstring curl on box (3 x 12 per)

Hips and knees should be at 90 degrees. one leg elevated, drive heel into top of the box.

Metcon

Metcon (Time)

4 rounds

10 Alt pistols

MB combo

30 sec sprint

10 Box jumps

10 T2B