Wednesday

Announcements Christmas Eve Schedule: 7a/8a/9a ONLY Christmas Day Schedule: 8a-10a OPEN GYM ONLY Dec 26 Modified schedule – Check WODIFY Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (5 Rounds for time) Every 4:00 x 5...

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Tuesday

Announcements Christmas Eve Schedule: 7a/8a/9a ONLY Christmas Day Schedule: 8a-10a OPEN GYM ONLY Dec 26 Modified schedule – Check WODIFY Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 rounds 1:00 ROW, bike, or SKI 10...

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Monday Power Hour

Crossfit Mount Kisco – POWER HOUR View Public Whiteboard Sweat: Metcon (No Measure) Every 3:00 x4 Rounds 15 DB Snatch 50/35# 15 Goblet Squat 50/35# Max distance row (meters) Rest 2:00 STR : Metcon (No Measure) 4 rds 10 DB Bench Press 10...

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 3 Rounds 200m Row @increasing pace 15 Hollow Rock/V-Up/Sit Up 10 Russian Swing 5 Single leg Deadlift (L/R) Metcon (Time) Partner 21-18-15-12-9-6-3 Partner Dead lift 335/275# T2B...

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 8am: Metcon (AMRAP – Rounds and Reps) 16 min 50 Double Unders 40 Push Ups 15/10# 30 Back Squat 95/65# 20 Clean and Jerks 95/65# 10 Burpee Box Jumps 24/20″ BOTH: Bear Complex...

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 21 Calorie Row 18 Mountain Climbers 15 Air Squats + 5 Jump Squats 12 Light DB Press (1 per hand) 9 Straight leg Deadlift W/ DB’s) 6 Hollow Bar Swings 3 Burpee Broad Jump...

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Thursday POWER HOUR

Crossfit Mount Kisco – POWER HOUR View Public Whiteboard Sweat: Metcon (No Measure) Every 2:00 x 4 Rounds 10 DB Push Press @ 50/35# 10 DB Row 50/35# 20 Russian Swing 32/24 kg. Into Every 2:00 x 4 Rounds 15/12 Calorie Row 9 DB Power Clean...

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard The Big Ass Clean Complex (Weight) Every 2:30 Power clean + FSquat + Jerk Hang Power Clean + FSquat + Jerk Hang Squat Clean + Jerk *Barbell work is unbroken, a drop is a fail. *Hang can...

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 rounds 250m Row warm up/ workout – i will ask, so look at pace 20 singles 15 Mountain climbers 10 high kicks 10 butt kickers Metcon (AMRAP – Reps) 6 minutes x 3...

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (No Measure) Skill: Pistols (Not Alternating) EMOM x 12 mins @ reducing scale or building weight (DB) • Odd: 4 Left leg + 4 Right Leg • Even: 25 Crunches, arms extended (add DB...

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MONDAY POWER HOUR

Crossfit Mount Kisco – POWER HOUR View Public Whiteboard Sweat: Metcon (No Measure) 4 rounds 1:00 Assault Bike @400/300 Watts 1:00 Farmer Carry 50/35# DB each hand 1:00 Goblet Squat 24 kg. 1:00 Shoot Thru 1:00 Rest 0:15 rest b/w each...

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 rds 15 Cal Row (warm up/workout pace) 10 Monster Walks L/R 10 Walking Lunge 10 Russian Swing 10 RDL (KB) CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55...

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