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03/23/2017

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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)

10 scorpions

10 band step overs

8 GHD

30 sec DU

Strength

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

B1: Rev grip Bench press (3 x 10)

Holding bar with supinated grip, lower the bar like a regular bench press

B2: Alt 1 leg RDL (3 x 10 per)

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

Metcon

Metcon (Time)

4 rounds

10 hs

10 ring roll-out

20 cal

8 HSPU

Endurance day

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)

10 banded ext rot

10 goblet side lunge

40 sec ring l-sit

10 push-up up down dog

8 cuban press

Metcon

Metcon (Time)

4 rounds

400 M

2x each round

5 pull-up

10-push-up

15 AS

Metcon (AMRAP – Rounds)

6 min

8 BB thruster

10 rocket jump

03/21/2017

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

8 trap 3 lift

10 goblet squat w/ press out

3 wall walk

5 alt pistol

Strength

A: Back Squat (3 x 5-7)

B1: Arnold press (3 x 12)

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

B2: BB lunge (3 x10)

1 leg at a time, do not alternate

Metcon

Metcon (Time)

4 rounds

300M sprint

KB up + FC x2

10 twisting DB slam

5 pull-up/MU

30 Sec DU

03/20/2017

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 Sampson lunge

6 push- up w/ twist

40 sec H hold

Strength

A: Bench Press (3 x 5-7 @70-80%)

B1: Supinated grip pullups (3 x 10)

palms up on the bar

B2: Hamstring curl on box (3×15 Use single leg 15 each)

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

Metcon

Metcon (Time)

5 rounds

8 SDLHP

10 KB OH lunge 5 per arm

12 DB clean

15 Cal

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Warm-up (No Measure)

Simon Says

Prep

Metcon (Calories)

Team Assault Bike Sprint for max cals: (#of people will determine length)

Metcon (Time)

25 Min:

P1-15 TTB

P2- DB Front squat until P1 is done then switch

P1- 15 Burpees

P2 – Max Meters Row

P1- FC/OH Carry Down and back

P2- Air Squats

Open 17.4

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 empty can

5 KB high pull

10 good morning

10 Cal row

2 wall walk

Metcon

A: CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

B: CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Happy St Patty’s day

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 KB high pull

8 squat W/ press out

5 l-sit pass through

6 Spider man push-up

Strength

A: Back Squat (3 x 5,3,1)

B1: Kneeling 1 arm Sh press (3 x 10)

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

B2: Banded Tricep press down (3 x 15)

Metcon

Metcon (AMRAP – Rounds)

17 min AMRAP

17 Cal

17 box jump

17 pull-up

17 KBS

17 WB

17 DU

03/16/2017

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

40 sec ring dip hold

10 Empty bar sh press

AS GROUP

A,B,C clean prep

Strength

A: Shoulder Press (3x 5,3,1 up to new 1 rm)

B1: Close Grip Bench Press (3 x 10)

B2: DB stepup w/ curl (3 x 8 per side)

Curl DB as you step up

Metcon

Metcon (AMRAP – Rounds)

7 min

7 cleans

7 burpee

7 T2B

Metcon (Time)

3 rounds

20 cal

15 PP

20 sit-up

30 DU

03/15/2017

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 GM/Squat

10 leg swings

10 push-up to standing

5-1 arm ring row

Strength

A: Deadlift (3 5,3,1 new 1 RM)

B1: Supine DB Triceps ext (3 x 10)

B2: V bar LM row (3 x 10)

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

Metcon

Metcon (AMRAP – Rounds)

18 min

10 LM twist

20 boxjump

30 sec battle rope

sled drag

03/14/2016

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

5 KB high pull

5 KB up alt lunge

10 Band step overs

40 sec ring dip hold

Metcon

Metcon (AMRAP – Rounds)

21-15-9

Calorie

HPC

WB

Metcon (Time)

4 rounds

10 BB roll-out

30 sec bike sprint W/ MB OH

20 KB FR walking lunge

10 V-ups