CrossFit – Thu, Sep 28
Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 10 cals 5 KB sumo high pull 20s hang 10 ring scap retraction 5 pistol per leg Muscle building (Weight) EMOM 12 1) 8 standing filly press per side 2) 6-10 mix grip pull-ups 3) 12 ring facepull Metcon (AMRAP – Rounds and Reps) AMRAP 11 […]
CrossFit – Wed, Sep 27
Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 30 DU/70 skips 5 SA clean & jerk 5 Cossack squats/ leg 5 Half kneeling KB windmill per side 10 scap pushups Arms & Abs (No Measure) EMOM 12 1)12 band hammer curls+ 20s horned KB hold 2) 15 band Tricep push down 3) 10 strict […]
CrossFit – Tue, Sep 26
Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1) 10 step ups + 10 good morning 2) 5 muscle snatch + 20s plank Weightlifting (Weight) EMOM 12 1) 1 power snatch + 1 full snatch 2) rest 3) 1 power snatch + 1 OH squats Metcon (AMRAP – Rounds and Reps) 3 rounds 400m […]
CrossFit – Mon, Sep 25
Kanehsatake CrossFit – CrossFit warmup (No Measure) AMRAP 6 12 lunges per side 14 ring rows 12 Plate G2OH (45/25) 14 Leg raises Strength (Weight) Every 2:30 x 4 3 No touch deadlifts *2spause at knees **heavier than last week on the last set only! +/- 10 lbs Functional same rep scheme but per side […]
CrossFit – Sat, Sep 23
Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 12 1- 200m row 2- Bent over Row x10 (both grips)(75/55) 3- 5 inchworm + 5 cobra to downward dog 4- Deadlift x 20 + 12 Hip thrust Chipper Wod with a partner (AMRAP – Rounds and Reps) Amrap 22 100 Kb swings (24/16) 80 jumping squats […]
CrossFit – Fri, Sep 22
Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1) 10 stepups + 10 jump squats 2) 5 clean pulls + 5 front squats+ 5 thrusters Weightlifting (Weight) EMOM 12 1) 2 power cleans 2) 2 x(1 squat Clean + 1 jerk) Metcon (AMRAP – Rounds and Reps) AMRAP 12 4 Clean & jerks (135/95) […]
CrossFit – Thu, Sep 21
Kanehsatake CrossFit – CrossFit Warmup (No Measure) AMRAP 6 10 cals 5 KB windmill per side 10 hang scap retraction 20 plank touch 10 lat hip circles per side 5 SA spread per side Muscle building (Weight) EMOM 12 1). 10 Standing Filly Press per side 2) 6-10 strict C2B 3) 10 ring victories Metcon […]
CrossFit – Wed, Sep 20
Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 30 DU /70 skips 5 SA DB thrusters per side 20s hollow rock 5 plank waves 10 scap pushups Arms & Abs (No Measure) EMOM 12 1) 12 BB curls + 20s Ring rows hold 2) 12 DB skull crusher + 10 Hand to elbows per […]
CrossFit – Tue, Sep 19
Kanehsatake CrossFit – CrossFit Warmup (No Measure) EMOM 6 1) 5 Burpees + 10 banded shoulder press 2) 5 drop snatch + 5m bear crawl Weightlifting (Weight) EMOM 12 1) 2 power snatch 2) 2 full snatch Metcon (AMRAP – Reps) E3MOM x 4 200m run 10 hang power clean (95/65)(115/75) 10 box jumps (24/20)
CrossFit – Mon, Sep 18
Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1 min cardio 10 stepups 5 SL hip thrust per side 10 superman 10 vups Strength (Weight) Every 2:30 x4 4 No touch deadlifts * 2s pause at knees Metcon (AMRAP – Rounds and Reps) 4 rounds 300m row 30 DU /70 skips 15 Wallballs (20/14)(24/20) […]