Workout of the Day

Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Running Out of Power (Time) 400m Run 15 Power Clean 95/65 lb. 200m Run 12 Power Clean 135/95 lb. 100m Run 9 Power Clean 155/105 lb. 100m Run 6 Power Clean 185/125 lb. 200m Run 3 Power Clean 205/135 lb. 400m Run ()

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Partner Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap x20 mins 30 Alt HRPU 25 C2B 20 Hang squat clean 185/125# 25 Burpee Box Jump 24/20″ 30/25 Calorie Row

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) 2 rounds 125 Double unders 100 Sit Up 25 Dead lift 225/155# OLY: Metcon (Weight) CFMK’s “Big clean complex” Power Clean & Push Jerk (BK) Power Clean & Push Jerk (BK) Squat Clean & Split Jerk Tng Squat Clean & Split Jerk All without dropping

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Shoulder Press (2×5 @77% 2×4@83%) Metcon (AMRAP – Rounds and Reps) 11 minutes 7 T2B 5 Thruster 135/95# 3 sHSPU

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Sunday 8&9 class wod

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Weight) 7am Open gym is on!! ————– 8&9 WoD: EMOM X 23 MINUTES – – – MINUTES 0:00-7:00 (build 5/2.5) ODD: 5 TnG Power Snatch 75/55 Even: 10 Pistol – – – Minutes 8:00-15:00 (Building 5/2.5) ODD: 3 Tng Power Snatch Even: 5 Over Head squats

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 12 Days of XMAS – RTM (Time) 1. Ring or Bar MU 2. Power Clean 185/125 lb. 3. HSPU 4. Burpees 5. C2B 6. Dead Lifts 185/125 lb. 7. HRPU 8. Ball Slams 50/30 lb. 9 American Swing 24/16 kg. 10. S.B. Squat 50/30 lb. 11. T2B

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Friday the 13th

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Partner 150 Wall balls 20/14# 125 DB Snatch 60/45# 100 Double unders (each) 75 DB Lunge 60/45# 50 HRPU (alt) 25 Box Jump 30/24″

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 15 minutes 12 S2OH 135/95# 200m Run 9 Hang Squat Clean 135/95# 100m Run 6 Burpee Over Bar 50m Run Metcon (No Measure) Hatch it up!

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (No Measure) YOGA 7:45pm! Sign up for an awesome yoga class with Wellington! Bring your mat, or he has a few to borrow!! Sign up in wodify! 7:30pm class cancelled! Metcon (AMRAP – Rounds and Reps) Hatch week 6 Day 1 Then: Amrap 7 minutes 4Thruster

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Hang Power Snatch (Below Knee – 10 minutes for heaviest 2 reps) Metcon (Time) 10-1 Power Snatch 95/65# 1-10 T2B 100m Run

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 8am : Metcon (Time) 50 air squats 10 Push ups 40 Sit Ups 10 Push ups 30 Step back Lunges 115/75# 10 Push Ups 20 Push Press 115/75# 10 Push ups 10m (30ft) Bear crawl Then back up OLY: Overhead Squat (3 attempts at 3RM starting 80%)

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Saturday with BEST OF WESTCHESTER – RTM

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 22 minutes Dead Lift 185/125# Squat Clean 185/125# Burpee Facing Bar 200m Run/Row (alt each rd) reps increase by 2 each round… 2/4/6/8….

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Finishing the week STRONG! One time through as fast as possible! 95 Double Unders 85 Wall Balls 20/14# 75 Hollow Rocks 65 Double Unders 55 SDHP 75/55# 45 T2B 35 Double Unders 25 Burpees Over Bar 15 Thrusters 135/95# (not partner)

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) 4 rounds Amrap 1 minutes DB Power Snatch 50/35# Amrap 1 minutes 17/14 Calorie row Amrap 1 minutes Handstand Push Ups 1 minute rest b/w movements Score is max reps per round. Rx+ 60/45# DB 20/17 Calorie Row Metcon (No Measure) HATCH!!

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click herePARTNER –

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