CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10 banded shoulder press 10 walking lunges Strength (AMRAP – Reps) 5 superset on a 4 min clock Single set of dips 6 KB foward lunge steps 6 KB backward lunge […]

CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10 banded shoulder press 10 walking lunges Strength (No Measure) 5 superset on a 4 min clock Single set of dips 6 KB foward lunge steps 6 KB backward lunge steps […]

CrossFit – Tue, Dec 5

Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1)5 SA DB thruster per arm +20s hollow hold 2)10 jump squats + 10 diagonals spread Hang on ! You’re doing it unbroken ? (Time) 3 rounds 25 cal row 20 pull-ups 15 thrusters (95/65) Rx+ Chest to bar Post metcon accessory (No Measure) 9 rounds […]

CrossFit – Tue, Dec 5

Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1)5 SA DB thruster per arm +20s hollow hold 2)10 jump squats + 10 diagonals spread Hang on ! You’re doing it unbroken ? (No Measure) 3 rounds 25 cal row 20 pull-ups 15 thrusters (95/65) Rx+ Chest to bar Post metcon accessory (No Measure) 8 […]

CrossFit – Mon, Dec 4

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 10 Kang squat 5 Jefferson 20 shoulder taps 20s plank 10 scap pushups Weightlifting Front squat (Weight) 5 minutes warmup and then use to find your 1 RM Front Squat Metcon (Time) 21-15-9-15-21 Deadlift (185/125)(225/155) Pushups 2x DU/ 4x singles

CrossFit – Mon, Dec 4

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 10 Kang squat 5 Jefferson 20 shoulder taps 20s plank 10 scap pushups Weightlifting Front squat (Weight) 5 minutes warmup and then use to find your 1 RM Front Squat Metcon (AMRAP – Rounds and Reps) 21-15-9-15-21 Deadlift (185/125)(225/155) Pushups 2x DU/ 4x singles

CrossFit – Sat, Dec 2

Kanehsatake CrossFit – CrossFit Warm up (No Measure) 2-3 sets 10m lunge & twist 20s active hang 10 beat swings 5 pushups to downward dog 8/ 10 bike cal 1 min plank Emom 9 Min 1: Hollow hold 20s + Superman 20s Min 2: Strict pull ups 5-7 Min 3: 5 dragon flags Cindy with […]

CrossFit – Sat, Dec 2

Kanehsatake CrossFit – CrossFit Warm up (No Measure) 2-3 sets 10m lunge & twist 20s active hang 10 beat swings 5 pushups to downward dog 8/ 10 bike cal 1 min plank Emom 9 Min 1: Hollow hold 20s + Superman 20s Min 2: Strict pull ups 5-7 Min 3: 5 dragon flags Cindy with […]

CrossFit – Fri, Dec 1

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1 min cardio 10 hip circle per side 5 BB goodmorning 5 muscle snatch 5 OH squat 20s hang Weightlifting (Weight) 15min to build a 10 RM back squats *5min to warmup and the final 10min to build up to a 10RM Metcon (AMRAP – Rounds […]

CrossFit – Fri, Dec 1

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1 min cardio 10 hip circle per side 5 BB goodmorning 5 muscle snatch 5 OH squat 20s hang Weightlifting (Weight) 15min to build a 10 RM back squats *5min to warmup and the final 10min to build up to a 10RM Metcon (AMRAP – Rounds […]