CrossFit – Thu, Nov 30

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 10 cal row 10 alt reverse lunges 10 superman 5 SA DB row per side 10 archer row 20s squat hold Too much fun, what’s that mean? (AMRAP – Reps) 7 rounds on a 5 min clock 25/20 cal skierg/bike 10-20 box over 25-50m bear crawl […]

CrossFit – Wed, Nov 29

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL RDL per leg 5m foward/backward bear crawl 10 hanging scap retraction 10 shoulder dislocation 20s wall sit Metcon (Weight) EMOM 30 1)15-25 wall ball shots (20/14) 2)5-15 pull-ups 3) 1 clean & jerk (75-85%)

CrossFit – Wed, Nov 29

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL RDL per leg 5m foward/backward bear crawl 10 hanging scap retraction 10 shoulder dislocation 20s wall sit Metcon (Time) EMOM 30 1)15-25 wall ball shots (20/14) 2)5-15 pull-ups 3) 1 clean & jerk (75-85%)

CrossFit – Wed, Nov 29

Kanehsatake CrossFit – CrossFit Warmup EMOM 6 1)7 thrusters + 20 pike shoulder taps 2)10 stepups + 10 shoulder dislocation Weightlifting (Weight) EMOM 10 2 Push press 2 Split jerk *pause and reset your position on the jerk Metcon (Time) 12-9-6-3 Clusters 95-115-135-155/65-75-85-95 Front squat 50 DU/100 single Rx+115-175/75-105

CrossFit – Tue, Nov 28

Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1)7 thrusters + 10 pike 2) 10 stepups + 20s plank Weightlifting (Weight) EMOM10 2 Push Press 2 Split Jerk 75-85% Metcon (Time) 12-9-6-3 Clusters 95-115-135-155/65-75-85-95 Front squats 50 DU/100 single Rx+115-175/75-105

CrossFit – Mon, Nov 27

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 10 good morning 10 patern squat 20s plank 5 half wall walk 10 scap pushups Weightlifting (Weight) 5 superset on a 4min clock Clean complex : 1 Pause power clean (1s BK+AK) 1 squat clean 1 hang BK squat clean Max dips Rest 1min […]

CrossFit – Mon, Nov 27

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 10 good morning 10 patern squat 20s plank 5 half wall walk 10 scap pushups Weightlifting (Weight) 5 superset on a 4min clock Clean complex : 1 Pause power clean (1s BK+AK) 1 squat clean 1 hang BK squat clean Max dips Metcon (Time) […]

CrossFit – Sat, Nov 25

Kanehsatake CrossFit – CrossFit Warm up (No Measure) 500m row Then 2-3 sets 10 elastic shoulder rotation / side 12 Shoulder dislocation 10 Sotts press 20 Goblet squat 25 Calf raises Then Snatch warm up (all together) *Work on technique 3-5 sets start with pvc then slowly increase 10 Snatch deadlift 8 Snatch pull 6 […]

CrossFit – Fri, Nov 24

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 10 squat stretch 10 squat thoracic rotation per side 5 snatch press 5 overhead squat 20s hollow Choose your own adventure (Time) -5k row/ ski OR 6.25miles on bike -4 x 1K row /ski OR 2 miles on bike, 2min break between efforts -8 […]

CrossFit – Fri, Nov 24

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 10 squat stretch 10 squat thoracic rotation per side 5 snatch press 5 overhead squat 20s hollow Choose your own adventure (Time) -5k row/ ski OR 6.25miles on bike -4 x 1K row /ski OR 2 miles on bike, 2min break between efforts -8 […]