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07/18/2017

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 Banded step over

20 Goblet squat w/ press out

5- 1 arm ring row

As group ABC clean prep

Strength

A: Back Squat (3 x 5-7@65-75% or 10-12)

B1: Pull-ups (3 x 6-8 strict)

B2: Supine DB Triceps ext (3 x 10-12)

Metcon (No Measure)

8 min emom

1-5 cleans

2-8 HSPU

Metcon

Metcon (Time)

3 rounds

30 cal

30 sit-up

30 DU

07/17/2017

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 90/90

5 KB OHS

5 PU w/sh tap

5 alt pistol

Strength

A: Bench Press (3 x 5-7 65-75% or 10-12 reps)

Metcon (Weight)

3 x through

10 BB lunge

12 Kneeling KB Sh press

10 Supinating DB curl

Metcon (AMRAP – Reps)

15 min EMOM

1- 30 sec max dips

2- 10 ring rollout

3- 30 sec max cal ski/bike

Metcon

Metcon (AMRAP – Rounds)

6 min

5 PP

5 BF burpee

Can’t we just have a Sundae?!

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic stretch outside (No Measure)

Go through full warm up

Prep

Warm-up (No Measure)

2x Through

10 Empty Cans/Side

10 Push Up to Standing with Wide stance

1 Min Sup Hang

10 Dead Bugs

Metcon (Time)

Teams of 3:

18-15-12

TTB

Row

Air Squat

While 1 Partner Completes the number of TTB Reps, the other partners perform max effort on the Row or AS, and then switch

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP(Partners):

-Partner Prowler Push

-20 WB(Alternating)

-10 Synchro Pullups/Ring Rows

-20 Leg Lifts with partner throwing legs down

-400m Farmer Carry

07/15/2017

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 Snow angels

30 sec hanging L-sit

20 band pull-apart

5 cross box step up

Metcon

A: Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

07/14/2017

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

5 KB up lunge

5 low box jump

30 sec HS hold

As group 3 pos snatch

Strength

A: Shoulder Press (15 reps 5 min EMOM 40%)

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

B2: Alt Front/side raise (3x 16 (8 per side))

Raise both arms at the same time, one like a front delt raise, they other like a lateral raise. Alt 1 for 1

Metcon (No Measure)

8 min EMOM

1- 5 PS

2- 8 BB rollout

Metcon

Metcon (Time)

3 rounds

600M run

10 LM twist

15 push-up

20 MS

30DU

07/13/2017

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 GM

10 KB side lunge

10 banded step over

As group 3 position snatch prep

5 from hip, mid thigh. below the knee

Strength

A: Deadlift (5 min 15 rep EMOM)

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

Row to the hip then rotate the torso up.

B2: BB step back lunge (3 x 8 per leg)

Bar in back rack, step back into full lunge.

Metcon

Metcon (AMRAP – Rounds)

18 min

10 SDLHP

5 HSPU

10 Leg lift

5 Strict PU/MU

20 cal bike/ 30 row

07/12/2017

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 archer

15 banded glute walks

15 band pull-apart

30 sec L-sit

Metcon

Metcon (AMRAP – Rounds)

6 min

10 WB

10 side box jump

Metcon (Time)

4 rounds

400 M run

sled drag

stone carry up and back

10 T2B

MB combo

07/11/2017

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 hip swing

10 empty can

10 Goblet squat W/ press out

2 TGU

Strength

A: Back Squat (5 min 15 rep EMOM)

B1: BB RDL (3x 10)

B2: Dips (3 x 10)

Metcon (No Measure)

8 min EMOM

8 Thruster

20 DU

same minute

45 sec cap

Metcon

Metcon (No Measure)

3-1 min rounds

ski

battle rope

sit-up

KBS

07/10/2017

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 CS incline plus

10 KB high pull

1 min hang

As group ABC clean

Strength

A: Bench Press ( 15 reps for 5 min EMOM 40-50%)

B1: Clean (3×5)

B2: GHD raise (3x 8-10)

Metcon (No Measure)

3 x through

10 Rev grip pull-up

10 DB tri ext

10 jump lunge per leg.

Metcon

Metcon (AMRAP – Rounds)

7 min amrap

10 burpee box jump over

7/9 cal