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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

Endurance day

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

30 sec on 20 sec off

Bike

jumping jack

KBS

Ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 goblet side lunge

10 CS 90/90

5 low box jump

5 KB thruster

Metcon

Metcon (No Measure)

1 min max cal

1 min max sit-up

rest 1 min

1 min max cal

1 min max AS

rest 1 min

1 min max cal

1 min max sit-up

Metcon (Time)

4 rounds

400 M run

10 Bar over burpee

10 SDHP

10 T2B

30 DU

10/25/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

W/ partner

2x thru

P1- row

P2 duck walk w/ med ball

Both perform 5 -High 5 push-up

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 DB trap 3

5 KB windmill per side

10 DB cuban press

30 sec hollow hold

30 sec hanging hollow hold

Strength

A1: 1-1/4 BB split squat (3 x 8 per leg)

Bar on shoulder split stance, lower all the way down come 1/4 up then all the way back down and up

A2: Single arm Db sh press(Front rack) (3 x 10 per arm)

Metcon

Metcon (Time)

4 min to complete

20 cal row

10 WB

10 KBS

10 Jumping lunge W DB’s

15 cal bike

rest 90 sec

3x thru
Be consistant. track split times

Cool Down

Core finisher

Trainer choice

10/24/2017

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)

2x through

8 CS snow angel

8 PU to down dog

10 side lunge

5 GHD

Strength

A1: Db chest press (3x 10 1-1/14 )

A2: BB RDL (3 x 10)

Metcon (Weight)

3 x through

10 ring tricep ext

10 alt front side raise

10 box Single leg curl

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7 burpee

7 T2B

7 cal