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02/28/2016

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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 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

02/24/2017

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

Sh mobility work

20 palm up pull apart

5 KB up lunge

2 TGU

Strength

A: Shoulder Press (3 x 5-7)

B1: Elbow out Db row (3 x 10)

Elbow should be perpendicular to the body.

B2: BB step up (3 x 8 per leg)

Metcon

Metcon (AMRAP – Rounds)

15 min

10 Cal SPRINT

1 KB up 1 FC down and back

10 around the world

20 jump lunges

02/23/2017

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 DB ext rot

5 alt pistol

10 leg swing

1 min sec hang

Strength

A: Deadlift (3 x 5-7)

B1: Incline DB chest press (3 x 10)

B2: Ring tricep ext (3 x 10)

Same position as a ring roll out, lower your head to your hands. Like a skull crusher

Metcon

Metcon (Time)

4 rounds rest 1 min between

20 cal

6 burpee box jump

9 KBS

12 DB thruster

02/22/2017

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)

2 x through

10 DB cuban press

10 Goblet side lunge

30 sec HS hold

15 banded glute walk

Metcon

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

Metcon (Time)

3 rounds

400M run

prowler sprint

5 PS

10 pull-ups

15 min cap

02/21/2017

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

5 KB front rack squat

5 1 arm ring row

5 alt pistol

30 sec HS hold

Strength

A: Back Squat (3 x 5-7)

B1: 1 arm KB bent row (3 x 12)

Use bench, keep chest parallel to the ground.

B2: DB RDL (3 x 10)

Metcon

Metcon (AMRAP – Rounds)

15 min

15 cal

5 PC

7 PP

9 rot ball slam

12 DB walking lunge

02/20/2017

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 Abducted ext rot

10 scap pro/retraction

1 min hang

6 spider man push-up

Strength

A: Bench Press (3 x 5-7)

B1: BB upright row (3 x 12)

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

B2: split squat stance 1 arm sh press (3 x 10 per)

Standing in split squat stance press DB from front rack pos

Metcon

Metcon (Time)

3 rounds

600M buy in

6 man makers

9T2B

12 box jump

600M cash out

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Pizza Box (No Measure)

Prep

Warm-up (No Measure)

2 x through

8 KB high pull

5 MC+FS

10 GHD

10 Groiners

Weightlifting

Metcon (Weight)

10 min W/partner

2-cleans

1-FS

1-Jerk

each partner performs 3 reps then switch and increase weight.

Metcon

Metcon (Time)

4 rounds W partner

400M run W/ weight

30 Dl

30 WB

50 DU

30 push-up