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05/02/2017

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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 CS Victory

15 banded circle walk

20 DU

30 sec dip hold

Metcon

Metcon (AMRAP – Rounds)

8 min

12 WB

15 KBS

Metcon (Time)

4 rounds

400M run

20 DB snatch

20 DB OH walking lunge

20 twisting Dead ball slam

Happy May

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

CS 90/90

10 KB side lunge

5- 1 arm ring row

10 low box jump

Strength

A1: Back Squat (3 x 10 60-70%)

A2: Pull-ups (3 x 10)

Metcon (No Measure)

9 min EMOM

7 HPC

10 KBS

Metcon

Metcon (Time)

4 rounds

5 HSPU

7 man makers

9 T2B

Forward sled run

rest 1 min

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Junk Yard Dog (No Measure)

Prep

Metcon

Metcon (Time)

3 rd’s

2 min row/ski 1:50 pace

10 PS 115/ 75

10 burpee

rest 1 min

Metcon (Time)

4 rounds w partner

800M buy in

10 High 5 push-up

Sled pull around building @BW

20 thruster (split)

20 sit-up

04/29/2017

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

5-1 arm ring row

10 Push-up w/ rot

10 KB thruster

40 sec HS hold

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

Murph prep 1 (AMRAP – Rounds)

20 min

400M run

3 rounds Cindy-

5 pull-up

10 Pu

15 AS

04/28/2016

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 trap 3 lift

10 GM morning

10 bird dog

30 hollow hold

Strength

A: Deadlift (3 x 5-5-5 80-90%)

B1: Dips (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)

18 min

5 tire flip W/ jump up,over,out

600M run

10 T2B

15 push-up

04/27/2017

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 CS scaption

5 KB up lunge

1 min hang

30 sec HS hold

Strength

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

B1: Dips (3 x 10)

B2: Front foot elevated split squat (8 per leg Use Db’s)

Front foot on 45lb plate

Metcon

Metcon (Time)

4 rounds

200M run

sled drag full lot 1 way

10 burp box jump

10 dragon flag

04/26/2017

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

30 DU

10 KBS

10 empty bar thruster

Metcon

Metcon (Time)

3 rounds

20 cal

10 SDLHP

7 pull-up

5 HSPU

Metcon (AMRAP – Rounds)

18 min

600M run

10 cleans

15 WB

20 sit-up

30 DU

04/25/2017

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 incline plus

5 KB up lunge

10 PU w/sh tap

1 min hang

Strength

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

B1: Pull-ups (3 x 10)

B2: BB hip ext (3 x 10)

Metcon

8 min EMOM- Clean/ DU

Odd-5 cleans

Even- 30 sec DU/ SU

Metcon (AMRAP – Rounds)

12 min

250 sprint

8 PP

10 BB rollout

12 box jump

04/24/2017

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 squat w/ press out

10 banded step overs

5 low box jump

5 static inchworm

Strength

A: Back Squat (3 x 5-5-5 80-85%)

B1: Arnold press (3 x 10)

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

B2: GHD raise (3 x 10)

Metcon

Metcon (Time)

4 rounds

Prowler sprint

2 KB OH carry

1 lap

10 DB snatch

MB combo

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Junk Yard Dog (No Measure)

Prep

Warm-up (No Measure)

2 x through

8 CS snow angel

5 L-sit pass through

10 empty bar sh press

20 sec DU

Metcon

Metcon (Time)

21-15-9

HPC

burpee

Metcon (AMRAP – Rounds)

18 min partner

400M run

30 WB

30 box jump

30 Pull-up

partner pull on prowler