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08/04/2017

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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)

2x through

10 Cs 90/90

5 KB up sh press

10 hip swings

5 wall walk

Strength

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

Metcon (No Measure)

3 x through

10 Step up w/ curl

10 Dips

10 ring hip ext/curl combo

Metcon (AMRAP – Rounds)

6 min EMom

6 PS

6 Bar over burpee

Metcon

Metcon (AMRAP – Rounds)

10 min

10 Cal Sprint

prowler sprint

10 alt MB slam

20 MS

08/03/2017

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

15 banded glute walk

10 Alt bird dog

10 KBS

10 PU w/ sh tap

Strength

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

Metcon (No Measure)

3 x through

10 GHD

10 Pallof press per side

10 KB 1 arm rows

Metcon

Metcon (Time)

4 rounds

10 PC

200 M run

stone carry

10 T2B

200M run

08/02/2017

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 angels

5 low box jump

5 alt pistol

5 of each, high pull, MC, FS,PP,BS

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (No Measure)

3 rounds

Battle rope

ski

sit-up

push-up

Cool Down

Group stretch (No Measure)

coach’s choice

Happy August

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 CS victory + OHS

3 TGU

5 cuban press

30 sec HS hold.

5 of each- PS,snatch balance, DS, sotss press. 2 x

Strength

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

B1: V bar pullup (3 x 8-10)

Place V bar over bars, alternate from left to right when pulling up

B2: DB RDL (3 x 10)

Metcon

Metcon (AMRAP – Rounds)

12 min

1 lap

5 PS

7 Bar over burpee

9 PP

Cool Down

Group stretch (No Measure)

coach’s choice

07/31/2017

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

10 KB up lunge

10 PU to down dog

10 Banded GM

Strength

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

Metcon (No Measure)

3 x through

15 Banded tricep press down

10 DB Cross over step up

10 Db side lat raise

Metcon

Metcon (Time)

4 rounds

Forward sled run

10 Alt hammer strike

20 sit-up

17/20 cal

10 Sup grip DL

Cool Down

Group stretch (No Measure)

coach’s choice

07/30/2017

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 db ext rot

10 low box jump

1 lap

10 KB up lunge

Metcon

Metcon (Time)

4 rounds W/ partner

1 mile run buy in

20 BW BS

40 WB

60 Cal

40 DU(each)

30 box jump

20 OH walking lunge

800M cash out

07/29/2017

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 banded step overs

8- 1 arm ring row

1 min hang

Metcon

Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here

Make up strength (No Measure)

Spend 20min or so on 1-2 strength movements you may have missed.

BS

FS

DL

Sh press

Oly lift

07/28/2017

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 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