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Funday

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CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Prep

Warm-up (No Measure)

2 times through

10 db ext rot

5 kB thrusters

40 second hang (L sit optional)

10 back extensions

Metcon

Metcon (Time)

800m run buy in then

8 rounds

6 man makers

12 TTB

6 DL

18 calories

Then cash out with a:

800m time trial run

Happy Veterans Day!

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warmup

P1-20 Cal Row/Ski/AB

P2-KB Fr Rack March

Then Switch

P1-15 Push Ups

P2-Flutter until P1 is done

Prep

Warm-up (No Measure)

2x Through:

8 KBS

8 Box Jumps

5 Goblet Side Lunges w/ Knee Raise

8 Empty bar Shoulder press

Skill

PC + HC + FS + Thruster

Power Clean + Hang Squat Clean + Front Squat + Thruster

Metcon

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

11/10/2017

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CrossFit KMK – CrossFit

Warm-up

Metcon (No Measure)

2 x through

30 sec jumping jack

30 sec bear crawl

30 sec alt lunge

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

30 sec HS hold

8-1 arm ring row

10 leg swings

5 of each w/ BB

RDL, HP, FS, sh press

snatch prep

Strength

A1: Deadlift (3 x 10)

Add a pause at knee level

A2: Rev grip Bench press (3 x 10)

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

Metcon (Weight)

3 x through

10 Alt lunge with bicep curl

20 banded tricep press down

10 BB Sh press
Move quick from ex-ex rest 1 min

Metcon

()

Metcon (AMRAP – Reps)

10 Min

250m Row

10 DB Snatches/Side

10 BB Rollouts

Cool Down

Warm-up (No Measure)

Static stretch of time

11/09/2017

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CrossFit KMK – CrossFit

Warm-up

Coaches choice (No Measure)

3-5 min

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10Db empty can

5 PU to down dog

5 low box jump

2 TGU per side

Metcon

Metcon (AMRAP – Reps)

1 min each for max reps

4x through

box jump

KBS

burpee

rest 1 min

Metcon (Time)

Partner bike(teams of 2-3)

Men-50-40-30-20-10

Women–40-30-20-10-5

Metcon (No Measure)

Core circuit

30 sec each movement

hollow old/rock

plank

flutter kick

rest

5x

11/08/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

P1- 20 sec DU

P2- 100M ski/ row

Switch

5 hi 5 PU

P1- 8 cal bike

P2- anti rot plank

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 Cs 90/90

5 KB up Sh press

30 sec hanging hollow hold

10 PVC OHS w/ 2 sec pause

Strength

A1: Split stance Db Sh press (3 x 12 per arm)

Contralateral stance, like a split squat. Press Db w/ opposite arm

A2: GHD raise (3 x 10)

Metcon

Metcon (No Measure)

20 min EMOM 80% effort

1-30 sec row (900 cal per hr)

2- 20 Walking lunge w/ 35/25 DB

3- 10 Burpee to plate

4- 30 sec ski (850)pace

Cool Down

c: Core finisher (coaches choice)

Trainer choice

11/07/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

3 x through

30 sec bike

30 sec ski

30 sec alt KBS

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5 CS incline +

6 PU W/ rot

5 low box jump

5 KB windmill per side

clean prep

Strength

A1: Single Arm Dumbell Press (10-12 per arm)

Perform starting with both arms extended, alternating

A2: 1 arm LM bent over row (3 x 10 per arm)

Stand perpendicular to LM, grip end of BB, perform just like Db row

Metcon (No Measure)

8 min EMOM

1-8 cleans BB/DB

2-10 dips

Metcon

Metcon (AMRAP – Rounds)

15 min

30 sec Bike sprint

30 sec battle rope

20 weighted sit-up

10 Alt step up

11/06/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

w/partner is possible

p1-7 cal

P2-jumping jack

switch then

medball toss + burpee x 3 each

10 alt lunge

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS Snow Angle

10 DB Ext Rotations

10 KB High Pull

10 Good Morning + Squat

Strength

A: Back Squat (3 x 10 @ 1-1/4 reps)

Metcon (No Measure)

3 x through

10 pull-up

10 SL BB RDL

10 static palof W/ split squat

Metcon

Metcon (AMRAP – Rounds)

6 min amrap

20 cal

10 BJ

10 KBS

Metcon

Metcon (Time)

3 rounds

400 M run if not raining

5 strict HSPU or 8 NO thigh HRPU

10 T2B or K2E

20 Fast walking lunge

House of pain II

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through W/ partner

20 cal (10 each)

10 MB toss with burpee

10 Sit-up MB toss

Wheelbarrow down + 10AS

Prep

Warm-up (No Measure)

2 x through

10 DB ext rot

10 KB thruster

10 Ring row

30 sec hang

Clean prep

Metcon

Metcon (AMRAP – Rounds)

25 Min AMRAP

Partner (split)

50 cleans

25 cal

20 bar facing burpee

50 FS

25 cals

20 BF burpee

50 PP

25 cal

20 BF burpee

50 Thruster

25 cal

20 BF burpee

11/03/2017

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CrossFit KMK – CrossFit

Warm-up (No Measure)

2 x through

5 cal

zig-zag thru cones

3 hurdle lateral hop

sprint to end of gym

10 AS

5 PU

Warm-up

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

8 CS snow angel

10 Gm+squat

8-1 arm ring row

30 sec hollow hang

Strength

A1: Deadlift (3 x 10)

A2: DB fly (3 x 12)

lying flat on bench perform neutral grip fly

Metcon (Weight)

3 x thru beach muscles

10 DB tri ext

10 BB curl

10 DB side raise

Metcon

Metcon (Time)

4 rounds

300M run

sled drag

10 dips

Stone carry up and back

rest 60 sec