Workout of the Day

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 20 Hang Power Cleans (95/65) 20 Pistols 20 Push

Read more

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 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft.

Read more

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 DB Push Press 50/35# One DB Per Hand. DB Placed @ Shoulder

Read more

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! Metcon (Time) 30-20-10 Hang Power Clean 95/65# Box Step Up (height @ under

Read more

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 – PVC Metcon (No Measure) “HS Walk” We will spend

Read more

Monday – President’s Day

Crossfit Mount Kisco – CrossFit View Public Whiteboard Snatch/T2B (4 Rounds for reps) Big classes tomorrow! Show up early, or cancel early! EMOM x 20 1) 15/12 Calorie Bike 2) Power Snatch 135/95# 3) 15/12 Calorie Row 4) T2B 5) Rest 1:00 – 0:45 cap on Bike/Row – 0:30 cap on Snatch/T2B – Score: max

Read more

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 showing up so I thought I’d throw this here to welcome anyone else. We

Read more

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 Cindy 4 power cleans (165/105) 2 rounds Cindy 2 power cleans (185/115) RX

Read more

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: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box

Read more

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 Hollow Rocks Back Squat (6×3 – Tempo ) 5 seconds down 3 second

Read more

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 Metcon (AMRAP – Rounds and Reps) 15 minutes 20/15 Calorie Row 20 Deadlifts 155/105# 20/15 Calorie

Read more

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 HSPU 4/2″ Deficit 3 Muscle Up 3 HSPU 4/2″ Deficit 9 T2B

Read more

Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Mobility Warm-up 400m Row 30 Hollow Rocks 20 Jump Squats ( Unbroken?) 10 Inchworm Push ups Metcon (AMRAP – Rounds and Reps) 6 minutes 5 Power Clean 135/95# 5 Push Press 135/95# 5 Burpees Rest 2:00 Metcon (Weight) 6 minutes Build to one rep Hang Squat Clean

Read more

Sunday Funday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 8am : Metcon (Time) 2 Rounds 50 Calorie Row 40 Box Step Up 45/35# Plate 30 Wall Balls 20/14# 20 Deadlift 225/155# 10 Strict Pull Ups 8am : Metcon (Time) 2 Rounds 50 Calorie Row 40 Box Step Up 45/35# Plate 30 Wall Balls 20/14# 20 Deadlift

Read more

Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up Warm Up 20 Single Unders 10 cal row or bike 5 inchworms 10 air squats 20 single unders 15 walking lunges 10 V-ups 5 inchworms 10 cal row or bike 20/10 Double Unders/attempts Metcon (Time) Partner Buy in: 250 DU 25 Burpee Box Jumps 50 TTB

Read more

Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 10 Russian 10 American 20 Air Squats 10 PVC Pass Thru 10 PVC OH Squat 20 Hollow Rocks Keep PVC – Get Bar – Get Weights CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches

Read more