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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

Freeze Tag (No Measure)

5 min

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS 90/90

5 PU to down dog

5 box jump

30 Sec HS hold

30 sec Hollow hold

Metcon

Metcon (Time)

2 Rd w/ partner

MB over the wall

5 burpee, climb wall

400M run w/ball

20 FS from floor(10)

30 MB sit-up

200M FC

40 Box jump(20)

60 cal

09/16/2017

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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

5 KB up lunge

1 min sup grip hang

1 lap

10 KBS

Metcon

Metcon (Time)

4 rounds

50 ft FR walking lunge

40 DU

30 K2E

20 Push-up

400M sprint

rest 2 min

09/15/2017

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CrossFit KMK – CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

10 Empty can

8 KB highpull

6 PU W/rot

10 empty bar sh press

30 sec HS hold

Strength

A1: Shoulder Press (3 x 6-8)

A2: DB RDL (3 x 10)

Metcon (Time)

10 db chest press

10 DB side lateral raise

10 FS

Metcon

Metcon (AMRAP – Rounds)

7 min

5 PC

5 burpee

Metcon (AMRAP – Rounds)

9 min

prowler sprint

KB OH carry

1 lap

10 V ups

09/14/2017

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

3 TGU

5 pistol

10 DB cuban press

Strength

A: Deadlift (3 x 2-3@80-90%)

B1: 1 arm LM bent over row (3 x 10)

Stand perpendicular to LM, grip end of BB, perform just like Db row

B2: 1 Arm KB High pull (3 x 12 per side)

Elbow high, try and get fist to chin

Metcon

Metcon (Time)

3 rounds

10 DB snatch(5)

5 MU/ strict pull-up

15 weighted sit-up

200M run

30 Sec KBS

rest 1 min

09/13/2017

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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

8 CS snow angel

5 step up

5 cuban press + press

20 DU

5 KB high pull

Metcon

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here

09/12/2017

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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 Banded step overs

10 GM + squat

10 Empty can

30 sec dip hold

Strength

A: Back Squat (3 x 2-3 @ 80-90%)

B1: Land mine step back and press (3 x 8 per leg)

Step into back lunge, stand and press.

B2: Feet elevated ring row (3 x 10-12)

perform with feet on a box.

body should be level

Metcon

Metcon (Time)

4rounds

10 cal

MB combo

Back sled drag

200M run

10 Renegade row

Never Forget

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 CS 90/90

5 pu to standing

10 goblet side lunge

5 KB windmill

As group Clean prep

Strength

A: Bench Press (3x 2-3 80-90%)

Metcon (Weight)

3 x Through

BB step up 8 per leg

10 DB tri ext

8 GHD

Metcon

Metcon (AMRAP – Reps)

3- 2 min rounds

20 WB

10 cal

5 HPC

rest 1 min

Metcon (AMRAP – Rounds)

12 min

5 tire flip

300M

10 T2B

30 DU

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)

2 x through

10 Db ext rot

1 lap

3 wall walk

30 sec dip hold

5 box jump

Metcon

Metcon (Time)

3 rounds

10 Thruster

10 cal

rest 1 min
Keep round times consistant

Metcon (AMRAP – Rounds)

25 min w/ partner

400 M run

30 DL

Prowler push/ Push-up

400M run

30 Box jump

FC/ PU

400M run

30 KBS

30 sit-up

09/08/2017

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)

10 Empty can

8 KB highpull

6 PU W/rot

10 empty bar sh press

30 sec HS hold

Strength

A1: Shoulder Press (3 x 6-8)

A2: DB RDL (3 x 10)

Metcon (Time)

10 db chest press

10 DB side lateral raise

10 FS

Metcon

Metcon (AMRAP – Rounds)

7 min

5 PS

5 burpee

Metcon (AMRAP – Rounds)

9 min

prowler sprint

KB OH carry

1 lap

10 V ups