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07/28/2017

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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

5 CS incline plus

10 hip swing

10 high box step-up

30 sec HS hold

Strength

A: Deadlift (3 x 3-5 75-85%)

B1: Single Arm Dumbell Press (DB chest press)

B2: Standing DB curl (3 x 10-12)

Start with neutral grip and finish palms up

Metcon (No Measure)

8 min EMOM

1- 12 alt DB snatch

2- 10 T2B

Metcon

Metcon (Time)

3 rd

400M run

20 PU

20 Sit-up

20 DU

20 band pull-apart

07/27/2017

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

15 banded glute walks

5 cuban +sh press

2 TGU

30 sec L-sit hold

Metcon

Metcon (AMRAP – Rounds)

8 min

10 burpee side box jump

10 KBS

Metcon (Time)

4 rounds

20/22 cal

20 WB

20 FR DB lunge

20 Russian twist

07/26/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Metcon (No Measure)

2 x through

10 banded(around the wrist) push up

10 Cs snow angel

10 cuban press

As group ABC clean

Strength

A: Shoulder Press (3 x 3-5@ 75-85%)

B1: Rear foot elevated DB split squat (3 x 10 per leg)

rear foot on a 45lb plate

B2: Hamstring curl on box (3 x 12- 15 per leg)

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

Metcon (Weight)

Clean complex

2 clean + 2 HC + 2 Fs

3 rounds building if you can

Metcon

Metcon (Time)

3 rounds

400M run

KB OH carry

MB combo

10 DB thruster

07/25/2017

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 victory

10 KB thruster

10 GM squat

10 DB cuban press

Strength

A: Back Squat (3 x 3-5 @ 75-85%)

Metcon (No Measure)

3 x through

10 SL LM RDL

10 dips

10 mixed grip chins

Metcon (Time)

4 rounds

15/17 cal

back sled

5 tire flip

10 Feet elev ring push up

15 V-ups

07/24/2017

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

10 Db ext rot

8 PU to down dog

5 side box step up

1 min sup grip hang

Strength

A: Bench Press (3 x 3-5@ 75-85%)

B1: 1 are DB row w/ rotation (3 x 10 per side)

Row to hip then twist torso up while keeping weight at hip.

B2: GHD raise (3 x 8-10)

Metcon

Metcon (AMRAP – Rounds)

6 min AMRAP

15/17 cal

15 weighted sit up

Metcon (Time)

4 rounds

300M run

20 off set walking lunge

10 dragon flag

15 box jump

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Prep

Warm-up (No Measure)

2x Through

10 DB Ext Rot/Side

10 Goblet Side Lunges

30 Sec L Sit Hold

10 Leg Swings

30 DU

Metcon

Metcon (Time)

For Time w/ a partner:

400M Weighted Run

100 KBS

400M W Run(Sub 60 Cals Rower/50 Cals AB)

80 Burpee box Jump Overs

400M W Run(Sub 60 Cals Rower/50 Cals AB)

60 Weighted Situps

400M W Run(Sub 60 Cals Rower/50 Cals AB)

40 Push Press

400M W Run(Sub 60 Cals Rower/50 Cals AB)

20 Tire Flips

07/22/2017

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 can

10 MC/FS

10 ring row

1 lap

Metcon

Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
Take the weight from the floor

07/21/2017

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 snow angel

10 ALT pistol(5)

30 sec HS hold

10 empty bar sh press

Strength

A: Shoulder Press (3 x 5-7@65-75% 0r 10-12 reps)

B1: Incline DB chest press (3 x 10-12)

B2: Single leg BB RDL (3×8-10 per leg)

Metcon

Metcon (Time)

4 rounds

Prowler pull x2(100Ft)

OH+FC up and back

300M run

8 pull-up

12 twisting ball slam

07/20/2017

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 front raise

10 GM

8 -1 arm ring row

10 leg swings

Strength

A: Deadlift (3 x 5 -7 @ 65-75% or 8-10 reps)

B1: V bar LM row (3×10)

using V handle, straddle bar and perform a bent over row

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

Curl DB as you step up

Metcon (AMRAP – Rounds)

6 min AMRAP

8 FS from floor so 1 clean to get bar up

10 box jump over

Metcon

Metcon (Time)

3 rounds

10/12 cal

10 T2B

10 DB thruster

150m or 30 True sprint

MB combo

rest 1 min

07/19/2017

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

15 banded glute walks

10 DB cuban press

1 lap

5 low box jump

Metcon

Metcon (No Measure)

10 min EMOM

1- 10 G2OH

2-7/10 Cal

Metcon (Time)

4 rounds

800M buy in

FC

10 Hammer strike

10 T2B

20 OH walking lunge

15 KBS

400M cash out