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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

Dynamic Stretch (No Measure)

Prep

Metcon

Metcon (Time)

3 min to finish

12 cals bike 15-row/ski

5 ground to oh

10 burpee

10 WB

DU remaining time

rest 90 sec x 3 rounds

Metcon (Weight)

5 min EMOM

5 T2B

7 SDHP

Metcon (AMRAP – Rounds)

15 min partner

10 DL

20 weighted sit-up

10 patty cake push-up

20 Box jump W/ no PU burpee

06/03/2017

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 trap 3

8 single arm ring rows

5 KB FR Squat

30 sec HS hold

Metcon

Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here

Strength

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

Beach Muscles

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 DB ext rot

5 KB up lunge

2 TGU

5 PU to standing

Strength

A1: DB lunge with curl (3 x 10 per side)

Curl as you step

A2: 2 hand OH tricep ext (3 x 10)

Seated on a bench, both hands flat holding DB. Lower to behind the head to full ext

Metcon (Weight)

3 rounds

10 BB curl

10 SL Db RDL

10 DB tricep kick back

rest 1 min

Metcon

Metcon (Time)

3 rounds

10 DL

10 BB roll out

10 cals

10 DB snatch 35/50

Happy June

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 walk

10 CS archer

10 goblet squat W/press out

30 sec HS hold

Metcon

Metcon (AMRAP – Rounds)

3- 3 min round

6 clean

9 bar over burpee

12 KBS

rest 1 min

Metcon (Time)

4 rounds

400M run

Back sled drag

FC+OH carry(switch on way back)

5 HSPU

20 Weighted sit-up

05/31/2017

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 trhough

10 CS 90/90

10 Pu to down dog

10 Alt pistol

3 wall walk

Strength

A1: V bar pullup (3×8)

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

A2: Kneeling 1 arm Sh press (3 x 12)

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

Metcon (No Measure)

3 x through

10 CS fly,press,punch combo

10 calf raise per leg holding KB

10 DB split squat per leg

Metcon

Metcon (Time)

In 4 min finish as much as possible. rest 2 full min repeat x 3

250 sprint

10 Thruster

10 T2B

15 box jump

10 cal sprint

05/30/2017

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 Empty can

10 CS bear hug

10 GM squat

1 min sup grip hang

Strength

A1: Incline Bench Press (3x 10)

You Can do 3×5@65-75%

A2: DB RDL (3 x 10)

Metcon (No Measure)

3 x through

10 KB fr squat per side

10 DB side raise

10 dips

rest 1 min

Metcon

Metcon (Time)

4 rounds

5 tire flip

reverse prowler

1 min battle rope

15 V-ups

10 ring oblique

Happy Memorial 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

10 Trap 3

10 side lunge

5 low box jump

30 Du

10 MC

Strength

A1: BB step up (3 x 10 per leg)

A2: 1 arm DB row W/ rot (3 x 10)

Row to the hip then rotate the torso up.

Metcon

Metcon (No Measure)

8 min EMOM

odd-5 cleans

Even-10 BB rollout

Metcon (Time)

4 rounds

200M row/ski

10 T2B

10 box jumps

30 DU

15 sit-up W/weight

Murph

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

10 goblet squat w/ press out

1 lap

5 push-up to down dog

5 SA ring row

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

05/27/2017

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 Db ext rot

10 pass through

10 OHS

30 sec HS hold

Snatch prep as group

Strength

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

Metcon

Metcon (Time)

4 rounds

300 M run

10 T2B

15 KBS

10 PP

8 cals

rest 1 min

05/26/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS snow angel

5 KB thruster

6 PU w/ rot

10 KB up lunge(total)

Strength

A1: Close Grip Bench Press (3 x 10)

A2: Zottman curl (3 x 12)

Starting palms up rotate to palms down on the eccentric

Metcon

Metcon (Weight)

3 x through

10 DB lunge w/ curl

20 Band pull-apart

10 Lying DB tricep ext

Metcon (Time)

4 rounds

10 box jump

10 pull-ups

10 cals

10 DB thruster

10 twisting dead ball slam