CrossFit – Thu, Sep 21
Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 10 cals 5 KB windmill per side 10 hang scap retraction 20 plank touch 10 lat hip circles per side 5 SA spread per side Muscle building (Weight) EMOM 12 1). 10 Standing Filly Press per side 2) 6-10 strict C2B 3) 10 ring victories Metcon […]
CrossFit – Wed, Sep 20
Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 30 DU /70 skips 5 SA DB thrusters per side 20s hollow rock 5 plank waves 10 scap pushups Arms & Abs (No Measure) EMOM 12 1) 12 BB curls + 20s Ring rows hold 2) 12 DB skull crusher + 10 Hand to elbows per […]
CrossFit – Tue, Sep 19
Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1) 5 Burpees + 10 banded shoulder press 2) 5 drop snatch + 5m bear crawl Weightlifting (Weight) EMOM 12 1) 2 power snatch 2) 2 full snatch Metcon (AMRAP – Reps) E3MOM x 4 200m run 10 hang power clean (95/65)(115/75) 10 box jumps (24/20)
CrossFit – Mon, Sep 18
Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1 min cardio 10 stepups 5 SL hip thrust per side 10 superman 10 vups Strength (Weight) Every 2:30 x4 4 No touch deadlifts * 2s pause at knees Metcon (AMRAP – Rounds and Reps) 4 rounds 300m row 30 DU /70 skips 15 Wallballs (20/14)(24/20) […]
CrossFit – Sat, Sep 16
Kanehsatake CrossFit – CrossFit Warm up (No Measure) Amrap 9 10m High hip bear crawl 12 Spanish squats (feet together) 25 calf raise Wrist mob 30s 15 Lat pull down w/ red elastic 10 beat swings Wod warmup (No Measure) Then 2-3 sets 20-30s Handstand / pike hold Pistol on box 6-8 total Active bar […]
CrossFit – Fri, Sep 15
Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 Rounds 60s cardio 5 SA KB Swings per arm 6 Cossack squats per leg 10 Banded shoulder press 10 Ring rollouts 10 Hanging Scap retraction Weightlifting (Weight) EMOM 12 1) 2 Clean Pull 2) 1 Power Clean + 1 Squat Clean Metcon (AMRAP – Rounds and Reps) […]
CrossFit – Thu, Sep 14
Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 10 cal row 20s hollow 5 pike push-up 5 pistol per side 5 KB windmill per side Muscle building (Weight) EMOM 12 1) 6 DB Z Press 2) 6-8 Strict Chest to bar 3)15 reverse DB Flys Metcon (Time) E2MOM x 6 9 cal row /bike […]
CrossFit – Wed, Sep 13
Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 120m Side shuffle 5 SA DB Clean & Jerk 20 Mountain Climbers 5 Plank waves 10 Good Mornings Abs & Arms (No Measure) EMOM 12 1) 12 Hammer Curls + 12 BB situps 2) 15 Bench Dips + 20s Dead Bugs 3) 20m Suitcase carry (L) […]
CrossFit – Tue, Sep 12
Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1) 20 DU/ 60 skips + 10 Scap pushups 2) 5 Power snatch + 10 jump squats Weightlifting (Weight) EMOM 12 1) 2 Snatch pull 2) 1 Power snatch + 1 Full snatch Metcon (Time) 3 rounds 8 DB Thrusters (45/25) 10 Cal row then 3 […]
CrossFit – Mon, Sep 11
Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 10 stepups 5 RDL/ side 10 superman 10 banded shoulder press Strength (Weight) Every 2:30 for 4 rounds 4 No touch Deadlifts *pause 2s at knees Metcon (AMRAP – Rounds and Reps) 3 rounds 400m run 22 DB Snatch (45/25) 12 T2B/15 K2C 20m […]