I. Warm-Up II. “Hump Day Chipper” 100 Calorie Row Buy In Then… 3 Rounds 20 Kettlebell Swings 2 pood/1.5 pood 20 Toes to Bar 20 Box Jumps – 30″ / 24″ 20 Burpees III. Cool Down
Workout of the Day
4 x 400 meters 3 x 200 meters 2 x 100 meters *rest 30 seconds between each set
I. Warm-Up II. Partner “Havana” Complete as many rounds as possible in 25 minutes of: 150 double-unders (split reps evenly) 50 push-ups (split reps evenly) 15 power cleans 185#/125# Hero workouts are notoriously difficult, mentally and physically. Choose options that… Read more »
Name: Seth King Hometown: Farmer City, IL Occupation: Purchasing Manager How long have you been doing CrossFit? 7 months What do you enjoy about CrossFit and being a member at KMC? I fell out of working out for far too long. I used… Read more »
I. Warmup II. Back Squat 10-8-6-4-2* *increase weight each set III. AMRAP 10 15 GHD Sit-ups (30 ABMAT Sit-ups) 50 ft. Walking Lunge Score = Rounds, Reps At the 10 minute mark complete AMRAP 2 Minutes of Ring Muscle Ups… Read more »
I. WarmUp II. 18.2 1 Dumbell Squat (each hand) 1 Bar Facing Burpee 2 Dumbbell Squat 2 Bar Facing Burpee 3/3, 4/4, etc…until you reach 10 repetitions of each movement. After completing the 10th Barfee, complete 18.2 A 1Rep Max… Read more »
2 sets of 1,250 meters *Rest 2 minutes between efforts
Workout of the Day = ROM WOD SESSION! Today we are working on flexibility. We will take 35 to 45 minutes and perform a ROM WOD session in class. If you have a mat and would like to bring it… Read more »
I. Warm-Up II. 10 Min EMOM Even Minutes: 6 Burpee Box Jump Overs (clear the box) Odd Minutes: 6 Strict Handstand Push Ups III. Partner Chipper For Time: – 200 Double Unders – 150 Calorie Row – 100 Paralette Push Ups –… Read more »
Row 5 x 500 meters *Rest 1 Minute b/n Rounds.
II. Workout 18.4
21-15-9 reps of:
Deadlifts, 225 / 155 lb.
21-15-9 reps of:
Deadlifts, 315 / 205 lb.
50-ft. handstand walk after each set
For full workout details, including Scaled, Masters and Teenagers, checkout games.crossfit.com! We’ll have all available scaling weights and options in class as well!
III. Cool Down