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05/27/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepPrep 7 (No Measure)8 inch worm with push up 8 empty bar good morning 10 band pull apartStrengthA: Deadlift (3x5 65/75/85%)B1: Pull-ups (3x10)B2: DB side raise (3x12)MetconMetcon (Time)4 rounds 20 rocket jumps 20 box hip ext 20…

05/24/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)Prepprep 8 (No Measure)2 Turkish get ups per side 10 KBS 15 Monkey squatsStrengthA: Back Squat (3x5 65/75/85%)B1: V bar pullup (3x8)Place V bar over bars, alternate from left to right when pulling upB2: Single leg BB…

05/21/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepWarm-up (No Measure)Dead lift/SH prep 8 DB ext rot 10 KBS 10 Ring row 20 Sec HS holdStrengthMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S.…

05/19/2016

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CrossFit KMK - CrossFitWarm-upRooney (No Measure)30sec of each jumping jack,Scottish jump, seal jump, foot fireDynamic Stretch (No Measure)PrepGeneral prep (No Measure)5 inchworm with push up 8 KBS 10 ring rowMetconCollin (Time)6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24" 12 Sumo-Deadlift High-Pull, 95#In honor…

05/20/2016

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CrossFit KMK - CrossFitWarm-upBike, jump, row (No Measure)2 min of eachDynamic Stretch (No Measure)PrepDeadlift prep 2 (No Measure)20 forward/backward leg swings each 5 high box step up per leg 30 sec supinated grip hangStrengthA: Deadlift (3x max effort 50%)B1: Rear foot elevated DB split squat (3x8)rear foot on a 45lb…