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05/06/2017

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

8 Cs snow angel

5 KB OH squat

30 sec hanging hollow hold

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT 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

Happy 5th of May! Beach muscle day

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

30 sec each 2 x through

jumping jack

row

bike

AS

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS 90/90

10 banded press down

10 Sampson lunge

10 empty bar sh press

Strength

A1: Close Grip Bench Press (3 x 10)

A2: Standing DB curl (3 x 12 )

Starting with neutral grip, rotate to palms up.

Metcon (No Measure)

3 rounds resting 1 min

10 BB curls

15 Db side raise

20 banded tricep press down

Metcon

Metcon (Time)

4 rounds

10 dips

10 DB curl and press

15 cals

20 mtn climber

20 Russian twist

05/04/2017

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 KB high pull

10 KB thruster

10 KBS

30 sec HS hold

Strength

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

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

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

Metcon

Metcon (AMRAP – Reps)

4 rounds-30 sec on 30 sec off

battle rope

box jump

row/ bike/ ski (cal)

Ring row

push-up

05/03/2017

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 hip swings

10 PU to down dog

10 Alt pistol

Strength

A1: Incline Bench Press (3 x 10-12 60-70%)

A2: DB RDL (3 x 10-12)

Metcon (No Measure)

9 min EMOM

1st min-10 DB cleans

2nd min- 5 strict pull-up/MU

3rd min- 30 DU

Metcon

Metcon (Time)

3 rounds

heavy prowler full lot

10 Hammer strikes

150M sprint row/ ski

15 MB sit up

05/02/2017

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 Victory

15 banded circle walk

20 DU

30 sec dip hold

Metcon

Metcon (AMRAP – Rounds)

8 min

12 WB

15 KBS

Metcon (Time)

4 rounds

400M run

20 DB snatch

20 DB OH walking lunge

20 twisting Dead ball slam

Happy May

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

CS 90/90

10 KB side lunge

5- 1 arm ring row

10 low box jump

Strength

A1: Back Squat (3 x 10 60-70%)

A2: Pull-ups (3 x 10)

Metcon (No Measure)

9 min EMOM

7 HPC

10 KBS

Metcon

Metcon (Time)

4 rounds

5 HSPU

7 man makers

9 T2B

Forward sled run

rest 1 min

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Junk Yard Dog (No Measure)

Prep

Metcon

Metcon (Time)

3 rd’s

2 min row/ski 1:50 pace

10 PS 115/ 75

10 burpee

rest 1 min

Metcon (Time)

4 rounds w partner

800M buy in

10 High 5 push-up

Sled pull around building @BW

20 thruster (split)

20 sit-up

04/29/2017

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

5-1 arm ring row

10 Push-up w/ rot

10 KB thruster

40 sec HS hold

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

Murph prep 1 (AMRAP – Rounds)

20 min

400M run

3 rounds Cindy-

5 pull-up

10 Pu

15 AS

04/28/2016

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 lift

10 GM morning

10 bird dog

30 hollow hold

Strength

A: Deadlift (3 x 5-5-5 80-90%)

B1: Dips (3 x 10)

B2: Poliquin raise (3 x 12)

Seated on bench, curl DB to 90 degrees, raise elbows above ear level then extend the arm and lower down.

Metcon

Metcon (AMRAP – Rounds)

18 min

5 tire flip W/ jump up,over,out

600M run

10 T2B

15 push-up

04/27/2017

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 CS scaption

5 KB up lunge

1 min hang

30 sec HS hold

Strength

A: Shoulder Press (3 x 5-5-5@ 80-85%)

B1: Dips (3 x 10)

B2: Front foot elevated split squat (8 per leg Use Db’s)

Front foot on 45lb plate

Metcon

Metcon (Time)

4 rounds

200M run

sled drag full lot 1 way

10 burp box jump

10 dragon flag