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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

By: 0

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

Happy November

By: 0

CrossFit KMK – CrossFit

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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 alt KB swing

10 CS victory

10 empty can

6 monkey swings

Snatch prep

Strength

A1: DB stepup w/ curl (3 x 8 per side)

Curl DB as you step up

A2: Arnold press (3 x 10)

Seated on bench, palms start facing in as you press OH rotate palms out.

Metcon (No Measure)

9 min EMOM

1- 10 thruster

3- 30 DU

3- 30 sec HS hold

Metcon

Metcon (No Measure)

3 rounds, 1 min each. ALL OUT

Battle rope

rest 30

ski

rest 30

Sit-up

rest30

ALT DB snatch

Happy Halloween

By: 0

CrossFit KMK – CrossFit

Warm-up

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

8 CS snow angel

2 TGU

10 ring push-up

30 sec HS hold

Clean prep

Strength

A1: Incline DB chest press (3 x 10)

A2: Single leg BB RDL (3 x 10 per leg)

Metcon (Time)

21-15-9

WB

Box jump

Metcon

Metcon (Time)

4 rounds for time

8 PC

10 ring roll-out

12 cal bike/ Ski

15 push-up

rest 60 sec.

10/30/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2x through

30 sec bike/row/ski

partner medball russian toss

P1-in V position

P2-toss med ball to P1, twist and trow back. 10 per side then switch.

Both perform 5 PU W/ sh tap

Prep

Warm-up (No Measure)

2 x through

10 Trap 3 lift

5 KB thruster

30 sec hollow hold

10 Ring row

Strength

A1: Front Squat (3 x 8-10)

A2: Pull-ups (3 x 10)

Metcon (Weight)

3 x through

10 DB curl

10 LM twist

10 Ring ham complex

Metcon

Metcon (AMRAP – Rounds)

12 min

10 cal sprint

8 T2B

10 Alt BB lunge

MB combo

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

Bring Sally up (Time)

Bring Sally up

Prep

Warm-up (No Measure)

2 x though

10 DB ext rot

10 low box jump

10 push-up to down dog

10 empty bar Sh press

10 Birdogs

Metcon (Time)

WOOP Partner Style, Woop- Woop:

Buy In 1000m Row/Ski

While P1 is rowing, P2 is holding KBs in the front rack. Switching every 30 Seconds then

5 rounds Each

12 Deadlifts

12 Box Jumps

12 DB Push Press

Same Buy out as buy in

*1 Person works at a time during the 5 rounds

For Ed

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

W/ Partner

P1- 45 sc bike/ski

P2- plank

then switch

3 x through

Prep

Warm-up (No Measure)

2 x through

5 KB high pull

5 KB squat w/ press out

1 lap

8-1 arm ring row

5 alt pistol

Clean complex (Work on technique with a little added weight.)

2 clean pulls from floor

2 HPC

2 cleans

Metcon (Time)

5 Rounds(25 Min Time Cap):

400M Run Sandbag Run

1.5x Bodyweight Sled Drag

20 Banded KBS

20 Push Up (8 HSPU)

10/27/2017

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)

10 banded step over

10 push-up W/ sh tap

10 Good morning + squat

As group Snatch prep

Strength

A1: Rev grip Bench press (3 x 8-10)

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

A2: Mixed grip pullups (3 x 8)

1 hand pronated 1 supinated

switch from set to set.

Metcon

Metcon (Weight)

10 min EMOM

1- 15 cal row

2-10 FS

Metcon (AMRAP – Rounds)

18 min

Prowler sprint

200M sprint

10 DB snatch(5 per)

10 ring roll- out

rest 1 min