08/13/2022

Kanehsatake CrossFit – CrossFit Warm-up (No Measure) Amrap 6 200m run / 300m row Active shoulder hang 20s Supine ring row x 10 (low) 20m walking lunges Plate bicep curl & press x 12 (25/15) Amrap 4 8 Push press (45/35) 6 Clean pulls 6 Cleans 4 Split jerk () Metcon (Weight) Emom 8 1-4 […]

08/12/2022

Kanehsatake CrossFit – CrossFit Warm-up (No Measure) AMRAP 8 15 Calorie Row/200m Run 12 Alt. Dead Bugs 2020 8 Overhead Squats 3121 12 Facepull Metcon (Weight) EMOM 8 2 Snatch Deadlifts + 1 Hip Power Snatch + 1 Hang Squat Snatch *stay light-moderate in terms of load* Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP […]

08/11/2022

Kanehsatake CrossFit – CrossFit Warm-up (No Measure) AMRAP 9 12 Russian Swings 6 Jumping lunges per side 12 Hip circle in elastic 6 Hang Squat Cleans Metcon (3 Rounds for time) 00:00-7:00 40 Burpee Bar Touches RX+ 50 reps 7:00-18:00 *Breakup as needed* 30 Shoulder to Overhead(95/65) (115/75) 50 Hang Power Cleans(95/65)(115/75) 150 Double Unders/400 […]

CrossFit – Wed, Aug 10

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2min cardio 2 sets *Focus on technique and form 10 OHSquats 20 Butterfly sit ups 5 Hip Squat Snatches 10 Stickman sit ups 30s Superman Abz (No Measure) AMRAP 3 Tripod plank AMRAP 7 10 Woodchopper per side 20s Banded Hollow hold 20 Side plank hip thrust weighted […]

CrossFit – Tue, Aug 9

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 8 Banded Dead bug per side 40m Farmer carry 50-75 skips Strenght (Weight) E2MOM 4 Speed Deadlift @55-65% 12 BB Hip Thrust Metcon (Time) 4 Rounds 10 Burpees or 15 Getups 12 Deadlift (135/95) 15 Wallballs (20/14) 12 T2B/ 16 K2C

CrossFit – Mon, Aug 8

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 min squat hold 3 rounds 8 KB swing 8 Hip circle per side 16 Plank side touches 8 Curtsey lunges per side Metcon (3 Rounds for weight) AMRAP 15 Warmup Back Squat 2X25 then Back Squat 3X5 [22X1] Find a load was challenging but repeatable. Metcon (AMRAP – […]

08/06/2022

Kanehsatake CrossFit – CrossFit Warm-up (No Measure) Emom 8 1: 200m ski / row 2: 15s hands 2 elbow + 10s rest + 15s plank saw 3: 10-12 wall balls 4: 30s handstand hold Metcon (No Measure) E2MOM 12 0-2: 200m run or bike 12-15 cal 2-4: 30s burpees + 1 min skipping Metcon (Time) […]

08/05/2022

Kanehsatake CrossFit – CrossFit Warm-up (No Measure) EMOM 12 0-1 3 Hang Muscle Snatches + 5 Hang Power Snatches **Work on catching the bar closer to parallel. too many of us have gotten used to barely dropping under the bar for the power clean/snatches. Focus on a low catch, and then HOLD the position for […]

08/04/2022

Kanehsatake CrossFit – CrossFit Warm-up (No Measure) EMOM 9 0-1 40s Farmer’s carry 1-2 40s of Getups or Burpees 2-3 5 Superman Back Ext. 2011 + 8 Spread 1010 *5 Back ext. reps should take around 20s* Metcon (AMRAP – Reps) AMRAP 8 Max box jumps *You may take 2 step or jump down 1 […]

08/03/2022

Kanehsatake CrossFit – CrossFit Warm-up (No Measure) 4 Rounds: 30s Plank or Hollow Hold 5 Hang Muscle Cleans+ 3 Hang Power Cleans 10 Frog Pumps 50-75 skips Warm-up (No Measure) 4 Rounds: 30s Plank or Hollow Hold 5 Hang Muscle Cleans+ 3 Hang Power Cleans 10 Frog Pumps 50-75 skips Metcon (Time) AMRAP 9 30 […]