Workout of the Day

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 Rounds 12 Sit Ups 20/14# 12 DB Snatch 50/35# 12 OH DB Lunges 50/35# 6 Burpees To Target

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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 pass throughs 12 Inchworm push ups 10 Fire Hydrants (L/R) 12 DB Press (L/R) Push Press (75%x4/80%x3/85%x2/90%x1…) Metcon

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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 Bar Facing Burpees

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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 Push Up 1:00 rest Cool Down

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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 (3 x 5 Reps starting 65% of Power or Jerk -lightest) Power Clean Front

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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 100m Run 2 minute challenge (AMRAP – Reps) complete as many T2B

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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 be above the knee or below the knee, your choice.

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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 50/35# 6 DB Front Squats 50/35# Into Every 2:00

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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 Rounds 500m Row 40 Double Unders 30 DB Lunge 60/45# With remaining

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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 20/15# to make harder) Metcon (No Measure) 4 Rounds – Not for

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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 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 – 135# Deadlift

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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 movement STR: Metcon (No Measure) 3 Rounds 16 Alt Box Step Up @20″ 50/35#

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 rds. Row 250m 25 Mountain climbers 15 Hollow Rocks 10 Air Squats 5 Hollow Bar Swing 8am: Metcon (AMRAP – Rounds and Reps) 15 minutes 13 Hand Release Push Up 11 Abmat Sit Ups 9 Box Jumps 24/20″ 7 Wall Balls 20/14# 5 Clean and

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 rounds: 5 hollow bar swings 10 push ups 15 second handstand hold 10 mountain climbers 5 jump squats Metcon (AMRAP – Rounds and Reps) 22 Min AMRAP 2 BMU (RX + Ring MU) 4 HSPU  (RX+ 4″ / 2″ deficit) 6 OBB (RX + BARF) 8

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 rounds 15/12 Calorie Row 12 Russian Swings 9 SDHP 6 RDL ( 1 hand to opposite foot) 3 Burps Over KB Metcon (AMRAP – Reps) 6 rounds 3 minute amrap 20/15 Calorie Row 10 Burpees over Bar With remaining time Max reps of: Round 1:

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 2 Rds. 15/12 Calorie Assault Bike 15 Mountain Climber 12 PVC OverHead Squat 9 PVC Snatch High Pull 6 PVC Good Morning 3 Inchworm Push Up Metcon (Weight) 6 rounds (every 2:00) 3 POS High Pull (Floor)(BK)(AK) 2 Hang Snatch (AK)(BK) 1 Over Head Squat• Keep

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