Blog Search

05/21/2016

By: 0

CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepWarm-up (No Measure)Dead lift/SH prep 8 DB ext rot 10 KBS 10 Ring row 20 Sec HS holdStrengthMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S.…

05/19/2016

By: 0

CrossFit KMK - CrossFitWarm-upRooney (No Measure)30sec of each jumping jack,Scottish jump, seal jump, foot fireDynamic Stretch (No Measure)PrepGeneral prep (No Measure)5 inchworm with push up 8 KBS 10 ring rowMetconCollin (Time)6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24" 12 Sumo-Deadlift High-Pull, 95#In honor…

05/20/2016

By: 0

CrossFit KMK - CrossFitWarm-upBike, jump, row (No Measure)2 min of eachDynamic Stretch (No Measure)PrepDeadlift prep 2 (No Measure)20 forward/backward leg swings each 5 high box step up per leg 30 sec supinated grip hangStrengthA: Deadlift (3x max effort 50%)B1: Rear foot elevated DB split squat (3x8)rear foot on a 45lb…

05/14/2016

By: 0

CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepGeneral prep (No Measure)5 inchworm with push up 8 KBS 10 ring rowStrengthMake up strength (No Measure)Spend 20min or so on 1-2 strength movements you may have missed. BS FS DL Sh press Oly liftMetconBlake (Time)4 Rounds…

05/13/2015

By: 0

CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepDead lift prep (No Measure)8-3 sec pause at bottom AS 8 empty bar good morning 10 ring rowStrengthA: Deadlift (3x3@80,90,100+%)B1: DB stepup w/ curl (3x8)Curl DB as you step upB2: 1 are DB row w/ rotation (3x10)Row…