Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up Warm Up: 200 M. Run 15 air squats 15 push up 15 hollow rock 15 second handstand hold 200 M. Run Metcon (AMRAP – Rounds and Reps) Partner WOD Buy in: 200 DU 3 RFT 20 HSPU...

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 20 Calorie Row 15 Air Squats 10 Knee Push Ups 15 Air Squats 20 Hollow Rocks Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15...

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up Warm up: 250m row 1:00 Bike 250m row 1:00 Push Up plank Back Squat (4×4 @75% ) Metcon (Time) 3 Rounds 25 Russian Swings 32/24 kg. 20 DB Walking Lunge 50/35# 15 V-Ups 10...

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 350m Row 30 Air Squats 25 Hollow Rocks 20 Walking Lunge – Slow, no knee tap 15 Hanging Knee raise (or K2E) 10 Burpees 1000m Row (Time) Max Effort 1000m Row8 week RETEST!...

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up High knees down and back 80’ Waiters Walk 15/10# Plate 10 PVC Pass Thru/10 OH Squat 10 DB Press L/R (Light) 40’ Oh DB Carry down and back 10 DB Press Heavier 10 OH Walking Lunge...

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Sunday Funday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 7am: Metcon (No Measure) Form: Dead Lifting 101 I’ll be holding a 30 minute session with anyone who wants to learn more about the form of deadlifting. A few other people are already...

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) 2 rounds Cindy (5 pull ups / 10 Push Ups / 15 Air squats) 10 power cleans (95/65) 2 rounds Cindy 8 power cleans  (115/75) 2 rounds Cindy 6  power cleans (135/95) 2 rounds...

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 1:00 Bike 0:50 Wall Sit 10 Air Squats 5 Broad Jumps 10 Push Ups 5 Russian Swings 10 American Swings 5 inch worm Push Ups 10 SDHP (KB) CrossFit Games Open 17.1 (Time) For time...

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 0:45 AD Banded: 10 Air Squats 10 Hydrants 10 Donkey Kicks 20 Glute Bridge Keep tension on band throughout all movements 1:00 Row 10 Deep Air Squats 10 Hand Release Push Ups 20...

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 1:00 Row 0:30 Single Unders/0:30 Push Up 1:00 Bike 1:00 Double Unders 2 minute challenge: DUBZ (AMRAP – Reps) as many reps as possible in 2 minutes of: Double unders...

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 Rounds Turkish Get Up L Turkish Get Up R 20 Crunches 10 Banded Good Morning 5 Hollow Bar Swing Gymnastics Bar Muscle Up Strict Ring Muscle Up Metcon (No Measure) 6 Rounds 3...

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