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Sunday Funday

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Junk Yard Dog (No Measure)

Prep

Warm-up (No Measure)

2 x through

8 cross over Snow angel

10 Alt pistol

30 sec HS hold

8 MS

Metcon

Metcon (Time)

Partner 80 cal + BB hold

P1 -accumulate as many cals

P2- Hold BB at BW

repeat until team hits 80 cal

rowers do 90. Cals cannot start until P2 is holding BB

Metcon (Time)

800M weighted buy in

50 DL

50 WB

50 BJ

50 T2B

800M MB cash out

Happy April

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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

15 banded glute walks

3 wall walk

5 L-sit pass through

5 KB up lunge

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 (Time)

21-15-9

row cal/ bike/cal

rest 3 min

DB thruster/ burpee

03/31/2017

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)

8 cuban press +Sh press

5 alt pistol

3 TGU

Strength

A: Shoulder Press (3 x 5)

B1: Overhead Squat (3 x 10)

B2: Alt 1 leg RDL (USE DB’S 3 x 8 per leg)

Holding BB, perform RDL’s alt from leg to leg

Metcon

Metcon (AMRAP – Rounds)

15 min

lap

prowler sprint if weather is ok

5 SDLHP

10 dips

15 weighted sit-up

03/30/2017

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 empty bar rdl

10 KBS

8 trap 3

Group-

Snatch prep-

Strength

A: Deadlift (3 x 5 80-85%)

B1: Supinated grip pullups (3 x 10)

palms up on the bar

B2: 1-1/4 BB split squat (3 x 8 per leg)

Bar on shoulder split stance, lower all the way down come 1/4 up then all the way back down and up

Metcon

Metcon (Time)

4 rounds

400 M

6 PS

9 T2B

12 rocket jumps

03/29/2017

By: 0

CrossFit KMK – CrossFit

 

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Rooney (No Measure)

30sec of each

jumping jack,Scottish jump, seal jump, foot fire

Dynamic Stretch (No Measure)

Prep

Warm-up

Warm-up (No Measure)

2 x through

10 empty bar high pull

5 single arm ring row

5 KB thruster

30 sec HS hold

Metcon

Metcon (Time)

21-15-9

calorie

thruster

Burpee

Metcon (Time)

4 rounds

stone carry up and back

20 DU

10 around the world

MB combo

03/28/2017

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 goblet squat w/ press out

5 low box jump

10 MC+ FS

A,B,C clean prep

Strength

A: Back Squat (3 x 5)

B1: 1 arm DB row W/ rot (3 x 10)

Row to the hip then rotate the torso up.

B2: Single leg BB RDL (3 x 10 per leg)

Metcon

Metcon (AMRAP – Rounds)

15 min

400M run

10 Low ring push-ups

10 Dragon flag

15 WB

03/27/2017

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 KB high pull

5 Alt pistol

1 min sup grip hang

6 push-up w/rot

Strength

A: Bench Press (3 x 5 building )

B1: Kneeling 1 arm Sh press (3 x 12 )

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

B2: BB hip ext (3 x 10)

Metcon

Metcon (Time)

4 rounds

10 DL 185/135 scale as needed

10 HSPU/ 5 wall walk

20 cal sprint

20 sit-up

Last day of the open

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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

Metcon

Warm-up (No Measure)

10 Empty Cans

OH Carry down and back

10 EB FrontSquas

20 Sec Sprint Bike

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

03/24/2017

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 Abducted ext rot

8 cuban press+ BHN sh press

40 sec ring L-sit

A,B,C clean prep add weight

Strength

A: Shoulder Press (3x 5-7 80-85%)

B1: Single Arm Dumbell Press (3 x 10 per arm chest press)

B2: DB lunge with curl (3 x 8 per leg)

Curl as you step

Metcon

Metcon (Time)

3- 1 min rd

bike/ ski

battle rope

Russian twist

MS