CrossFit – Mon, Mar 20
Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 1min run 5 Kang Squats 5 KB Windmill per side 10 PlankToe touch 10 Superman Back ext Strength (2 Rounds for weight) Every 90 for 8 sets 1) 5 Pause Back Squats (2s hold at bottom) 2) 10 DDB Stiffleg Deadlift Fruit Salad (Time) 15-12-9 Deadlift […]
CrossFit – Sat, Mar 18
Kanehsatake CrossFit – CrossFit Warm up (No Measure) 2 mins cardio Then 2-3 sets 20 air squats 10m step & rotation 10 BTN spread Wrist mobility x 20s 5 cobra to downward dog Gymnasty (No Measure) Amrap 11 Handstand / pike hold 30-40s 10 feet together weighted squats / weight *optional Shoulder taps 10-20x Pistol […]
CrossFit – Fri, Mar 17
Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1) 40s Jogging 2) 5 Muscle Snatch + 5 Drop Snatch 3) 10m broad jumps + 20s hollow hold Weightlifting (Weight) AMRAP 13 2 Hang (AK)Power Snatch + 2 Full Snatch The first time little Timmy went to the pool (No Measure) EMOM 12 1) 8 […]
CrossFit – Thu, Mar 16
Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 5 Burpees 5 Box jumps 5 Plank Waves 10 Scap pushups 10 Hang Scap retraction 10 BTN Spread Muscle building (Weight) Every 3 for 12 12 Alt DB Bench Press 5-10 Strict Pull-ups (1-2 short of failure) 15 Plates Front Raises Pumping that old potato (AMRAP […]
CrossFit – Wed, Mar 15
Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 sets 10 Cals 5 SL RDL per leg 10 Ring roll out 5 Half Kneeling KB press per arm 10 Jump Squats Core (No Measure) AMRAP 10 40m Offset carry per arm (heavy&light) 40 mountain climbers 20s L-sit 20 Banded Deadbugs 20s suitcase hold (heavy) 10 Pallof […]
CrossFit – Tue, Mar 14
Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1) 40s skips 2) 20m bear crawl 3) 5 muscle clean+ 5 front squats Weightlifting (Weight) AMRAP 12 2 Hang (BK) Power Clean + 2 Hang (BK) Squat Clean Power Tools (AMRAP – Rounds) E2MOM for 12 4 Power Cleans (135/95) 8 HRPU 16 Air Squats
CrossFit – Mon, Mar 13
Kanehsatake CrossFit – CrossFit Kanehsatake Baseline (Time) 60 cal row 50 air squat 40 butterfly sit-up 30 push ups 20 pull-ups 10 burpees It’s always fun with a friend (AMRAP – Rounds and Reps) With a friend 3354 m row Then 33 rounds 1 Squat Clean (155/105)(185/135) 1 Push Jerk (Same) 3 Back Squats Then […]
CrossFit – Sat, Mar 11
Kanehsatake CrossFit – CrossFit Warm up (No Measure) 2 sets 60m shuttle run 15s dead hang +15s active hang 10 Beat swings 12 Squat therapy 10 Hip swings (front/ side +Forward/back) 12 Pvc shoulder dislocation (both grips Bar MU practice (No Measure) Bar MU practice tc.12 20s Hollow hold + 20s superman hold 6-10Arch to […]
CrossFit – Fri, Mar 10
Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 9 1)45s ski/ bike 2)5 muscle snatch+ 5 drop Snatch 3) 5 pushups + 8 Facepull w/2elastic Buns & Guns (No Measure) AMRAP 13 15 KB horn bicep curl 12 Hip thrust saddle on WB 15 Tricep push down 12 KB Alt Curstey lunges Soba noodle (AMRAP […]
CrossFit – Thu, Mar 9
Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP6 6 burpees 20 shoulder taps 5 inch worm 10 SA spread per arm 5 KB windmill per side 10 Alt reverse lunge + hip flexion Muscle building (Weight) Every 3 for 12 2 Bench press (last week) 6-8 Strict chin up 12 Archer ring rows Is marmalade […]