CrossFit – Thu, Nov 23

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 1min cardio 10m broad jumps 10 superman 5 half kneeling KB press per side 10 spread 20s plank hold The first thanksgiving (Time) 1621 m row 91 KB swings (24/16) 53 pushups 3 Burpees Wall walks Post Metcon Accessory (Weight) 7 superset on 3 min clock […]

CrossFit – Thu, Nov 23

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 1min broad jump 10m broad jumps 10 superman 5 half kneeling KB press per side 10 spread 20s plank hold The first thanksgiving (Time) 1621 m row 91 KB swings (24/16) 53 pushups 3 Burpees Wall walks Post Metcon Accessory (Weight) 7 superset on 3 min […]

CrossFit – Wed, Nov 22

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL Hip thrust per side 10 ring scap 10 ring Facepull 20 shoulder taps Metcon (Weight) EMOM 30 1- 1-5 muscle up/5-10 ring dips 2- 40s box hop (30/24) 3-3 clean (70-90%)

CrossFit – Tue, Nov 21

Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1)5muscle snatch + 20 plank side touches 2)10 banded good morning + 5m broad jump Strength (Weight) 6 superset on a 3 min clock 10 good morning (light and focused on your midline stability) 3-5 eccentric pullups Metcon (2 Rounds for reps) 4min AMRAP, 3 minutes […]

CrossFit – Mon, Nov 20

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 10 alt stepup 10 hip circle per side 20s hang 10 banded shoulder press 10 spread Weightlifting (Weight) 15 min to establish 1 RM Push Press Metcon (Time) 40/32 cal row 20 lat burpees over rower 30/24 cal row 15 lat burpees 20/16 cal […]

CrossFit – Sat, Nov 18

Kanehsatake CrossFit – CrossFit Warm up (No Measure) Amrap 8 40m shuttle run 20m zombie walk 20s wrist mob 10 push-up 10 DDB power clean And then Practice 10-12 mins 10m High hip beak crawl 6 Pike push up 15 Butterfly sit-ups 20s Hs hold / Pike hold 6-8 power clean (build up) Quick switch […]

CrossFit – Fri, Nov 17

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1 min cardio 10 Kang squat 10 Reverse lunges 10 KB flip 10 Goblet squats 10 Plank side touches Weightlifting (Weight) 5 supersets on a 2 min clock With a DB held on the shoulder 6 side lunges 6 backward walking lunges 5 Spread (3s eccentic) […]

CrossFit – Thu, Nov 16

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 10 cal row 5m backward & foward Bear crawl 10 superman 5 KB windmill per arm 10 pushups 20s squat hold Metcon (6 Rounds for time) 6 rounds each for time with 2 min rest between 250m row 50m farmer carry (heavy) 25m bear crawl Rx+handstand […]

CrossFit – Thu, Nov 16

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 10 cal row 5m backward & foward Bear crawl 10 superman 5 KB windmill per arm 10 pushups 20s squat hold Metcon (6 Rounds for time) 6 rounds each for time with 2 min rest between 250m row 50m farmer carry (heavy) 25m bear crawl

CrossFit – Wed, Nov 15

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL RDL/leg 10 Half kneeling KB bottom up press per arm 10 Sumo squats 10 Hi-Low spread 20s Hang Metcon (Time) Part 1 4 rounds 40/30 calorie on bike/ skierg 30 Stickman sit-ups 20 KB swings (24/16) 10 Handstand pushups/15 pike feet on […]