CrossFit – Tue, May 23
Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 sets 5 Burpees 10 Jump squats 5 KB windmill per side 5 Muscle Snatch 5 Hip Squat Snatch 20s OH Squat Hold Weightlifting Snatch Complex (Weight) AMRAP 15 1 Snatch Deadlift + 1 Snatch Pull + 2 Power Snatches + 2 OH Squats The Deep (No Measure) […]
CrossFit – Sat, May 20
Kanehsatake CrossFit – CrossFit Warm up (No Measure) 2x 200m run/ row/ ski 8 pushups 8 goblet squats 8 downward dogs 8 box step ups Jump & fly tc.12 (Distance) Strict pull-ups 5-7 reps Box jumps 3-5 reps *increase height each round Rest 60s inbetween round Metcon (AMRAP – Rounds and Reps) Amrap 15 10 […]
CrossFit – Fri, May 19
Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1) 10m low bear crawl + 5 jumpsquats 2) 10 SDLHP + 10 vups Weightlifting Clean Complex (Weight) AMRAP 12 1 Deadlift + 1 Clean pull + 2 Power Cleans + 2 Front Squats + 1 Push Jerk Solar system (AMRAP – Rounds and Reps) 2 […]
CrossFit – Thu, May 18
Kanehsatake CrossFit – CrossFit Strength Upper (Weight) Every 3:00 for 4 sets 5-10 Strict HSPU/ pike 6-10 Mixed grip pull-ups 12 Lateral side raise BASELINE #2 (Time) 60 m walking lunges 400 m run 40 m wall ball walking lunges 200 m run 20 m OH walking lunges 400 m run 60 burpees bar touches […]
CrossFit – Wed, May 17
Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 sets 40s skipping 10 KB SDLHP 5 Cossack per side 20s Hang 10 Scap retraction Core (No Measure) AMRAP 12 10 SA KB Situps per side 40Flutter kicks 20m suitcase carry/arm 15 Side plank hip thrust per side 10 K2C pause at the chest Yggdrasil (AMRAP – […]
CrossFit – Tue, May 16
Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 5m broad jump 5m duck walk 5 SA KB Swings per side 5 Muscle snatch 5 Drop snatch 20s OH squat hold Weightlifting (Weight) AMRAP 15 Snatch Complex 2 Snatch Deadlift + 2 Snatch Pulls + 1 Full Snatch Pavement (AMRAP – Rounds and Reps) AMRAP […]
CrossFit – Mon, May 15
Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 1min cardio 10 Reverse lunges total 5 KB Jefferson curl 5 Inch worms 10 Scap pushups Strength Lower (Weight) Every 2:30 for 4 sets 3 Wide Stance Box Squats (building on last weekssets of 4) Une tite molle trempée dans le chocolat (AMRAP – Rounds and […]
CrossFit – Sat, May 13
Kanehsatake CrossFit – CrossFit Warm up (No Measure) Amrap 8 40m side shuffle 15 calf raises w/ weight 15s ankle rotation / Side 20s active hang 10 beat swing 10 ring row 45s wall Mindy (mini murph + Cindy) (AMRAP – Rounds and Reps) Tc.5 800m row/run Then Cindy Amrap 20 5 pull ups 10 […]
CrossFit – Fri, May 12
Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 Sets 5m broad jumps 5m duck walk 5 SA KB swings per arm 5 Clapping pushups 20s ring rows Rogue Challenge Row & Press (Time) Row 2000m then Max Reps Bench Press @ Body weight/ .75 for women Each rep deduct 10s of your row Pine cones […]
CrossFit – Thu, May 11
Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 60s row/run/bike 5 inch worms 10 circle Scap retraction 20s hang 10 Alt Step up 10 Superman Strength upper (No Measure) Every 3 for 4 sets 5-10 HSPU/pike 6-10 pull-ups 12 SA Supine spread It’s a hard life if you don’t weaken (Time) 4 rounds 200run […]