Workout of the Day

Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (No Measure) GYM CLOSED SUNDAY

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner – 20 minutes 20 Box Jumps 24/20 lb. 20 Over Head Squat 95/65 lb. 20 Back Lunges 95/65 lb. Alternating :30 second intervals

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOM x 10 Rds • Clean Complex: Power + Low Hang Squat Clean + Front Squat + Split Jerk (starting from 50% of cnj) • 30 Double Unders + amrap t2b (:60 cap) • Rest 1 min Score: total reps of T2B Second

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Mini Murph (Time) 800m Run 50 Pull Ups 100 Push ups 150 Air Squats 800m RunPartition not allowed.

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Amrap – 20 Minutes 400m Run (Both) 40 American Swing 32/24 kg. 20 Front Squat 185/125 lb. 20 Burpee to 8/6″ Target

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Sweat-athon 2018 7 Rounds 200m Run 12 Push Press 50/35 lb. 12 DB Rows 50/35 lb. 12 DB Push Ups All DB work is split 6L/6R

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Monday – Benchmark & Bench Press

Crossfit Mount Kisco – CrossFit View Public Whiteboard DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here Bench Press

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 8am: Metcon (AMRAP – Rounds and Reps) Happy Mother’s Day! Partner Amrap – 15 mins 20 SDHP 75/55 lb. 20 Wall Ball 20/14 lb. 20 Push Press 75/55 lb. 20 Front Squats 75/55 lb. OTM – 3 Synchro Barf Burpees OLY: Snatch (10×1 @85-95% )

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18.3 “Jr. “

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds 50 Double Unders 20 OHS (95/65) 50 Double Unders 6 Ring Muscle Up 50 Double Unders 20 DB snatch 50/35 50 Double Unders 6 Bar Muscle Up

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Friday EMOM BOMB

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOM x 4 rds • Max reps Strict Pull up • 60 Double Unders • 100m Run • Max Reps of Push Press 135/95 lb. Score = Total reps of strict Pull up reps + total of Double Unders + Total Push Press

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Strength and Mobility Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Back Squat (3×12 @70-75% build third set if possible. ) Metcon (AMRAP – Reps) 1:00 max reps Bench Press 135/75 lb. 1,000m Row 1:00 max reps Bench Press 115/65 lb. 1,000m Row 1:00 max reps Bench Press 95/55 lb.

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap – 15 minutes 5 Dead Lift 315/225 lb. 10/8 Ring Push Up 200m Run Deadlift should be at ~75% of your 1RM. These should be tng reps. Does not have to be unbroken. Rest as needed after the run to

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard WOD : Metcon (Time) 27-21-15-9 T2B 54-42-30-18 Double Unders 400m Run OLY : Hang Snatch (9×2 80% build every 3 rds – drop from top each rep) NO: Snatch (80-85 of this if no #’s)

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Benchmark Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Squat Clean 8am: Metcon (Time) 25/20/15/10/5 T2B 100m Run 9/18/27/36/45 WB 20/14 lb 100m Run

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