CrossFit – Fri, Dec 9

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 10 15 cal row/10 cal bike 10 bird dog total 20 Alt dead bugs 10 Hollow rocks 10 OH squats Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls […]

CrossFit – Thu, Dec 8

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 3 sets 250m row 12 clamshells per side 15 Spreads Strength (Weight) E3MOM 12 8 Bench press 31X2 16 Alt Gorilla rows The Real Slim Shady (AMRAP – Rounds) E2MOM 12 20 DU/60 skips Rx+ 35DU 250m row/ski Rx+ bike 1:00

CrossFit – Wed, Dec 7

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 4 sets 10 SA DB thrusters 10 Toe touches 10 Teacups perside 10m broad jumps ABZZ (No Measure) EMOM 9 0-1: leg raise x30s 1-2: side plank rotation x20s per side 2-3:body saw x30s tabata 4min 20s ON/10s OFF Scissors Lemon Squeeze Iron Giant (AMRAP – Rounds and […]

CrossFit – Tue, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 6 getups 3 box jump 6 pushups or jump squats Strength (Weight) 3 sets 6 BB strict press 21×2 12 ring rows Buried treasure (2 Rounds for time) 4 rounds 10 deadlifts (95/65) 8 Hang power cleans 6 S2OH 4 Front rack reverse lunges 2 min […]

CrossFit – Mon, Dec 5

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 sets 500m row 10 hip circles 10m burpees broad jumps 15 frog pumps Strength (Weight) EMOM 12 0-1:back squat x2 Go heavy ! 1-2: body saw x30s 2-3: rest Dominant Hand (AMRAP – Rounds and Reps) AMRAP 5 3 Strict pillups 15 Alt DB power snatches (50/35) […]

CrossFit – Sat, Dec 3

Kanehsatake CrossFit – CrossFit Warm up (No Measure) 2 mins cardio then 2 sets 10m duck walk 3-5 cobra to downward dog 15s dead hang + 15s active hang hollow rock 30s Kb high pull x 12 Glute bridge w/ Kb x 15 Gymnastyyy (No Measure) 4 rounds 1 min rest in between rounds 6 […]

CrossFit – Fri, Dec 2

Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 7 15 cal row/ ski 12 Alt KBDeadbug 8 OH squat or front squat 3112 Strength (Weight) EMOM6 2 Deadlifts 2 Hang Cleans( power or squat) 2 S2OH The Fallen Patriot (Time) 30-20-10 BB Sumo Deadlift High Pull (95/65) BB Strict Press Alt Front rack reverse lunges […]

CrossFit – Thu, Dec 1

Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM6 0-1: cardio x45s 1-2: T&G hip snatches then 2 sets 5 HSPU / 10 pikes 10 Alt Goblet Cossack squats 10 Supine spread pause 1s Vegemite (AMRAP – Rounds and Reps) AMRAP 24 8 Burpees 8 Wallballs (20/14) (24/20) 24 DU/75 skips * Every 4:00 250m row […]

CrossFit – Wed, Nov 30

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 4 minĀ of skipping/practicing DU/ plank then 2 sets 12 DDB Hang Power Cleans 20m SA OH carry per arm 6 DDB Hang Squat Cleans 30 Alt Plank touches Strength (No Measure) AMRAP 9 6-8 C2B/ 10 strict Pullups 12 Facepull 30s Star Plank per side Operation Starfall (2 […]

CrossFit – Tue, Nov 29

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 3 rounds 1min skipping 12 ring rows 8 Alt cossack squats Strength (Weight) 4 sets 4 Sumo deadlifts (increasing) 15 saddle hip thrusts Metcon (Time) 30-20-10 walking lunges calories ski/bike Goblet squats (24/16) Butterfly situps Gun show (No Measure) 3 sets 10 DB Bench Presa 10 Pullups rest […]