Workout of the Day

Sunday Funday!

Crossfit Mount Kisco – CrossFit Metcon (Time) 7:00am – Let’s Get @ it!! 8:00am – WOD For time: 4 Rounds 10 Push Press 115/80 lb. 200m Run 10 Push Jerk 115/80 lb. 100m Run OLY: Squat Clean (5×3 @80% – No Building after 80% – controlled TNG)) OLY: Back Squat (60% for all Sets –

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Saturday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) 20 minutes 20 C2B 20 Partner DeadLifts 315/225 lb. 40 American swing 24/16 kg. 40 Synchro Air Squats 80 Double Unders `

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Friday

Crossfit Mount Kisco – CrossFit 2 Min Challenge – Push Ups (AMRAP – Reps) CHALLENGE ACCEPTED!! 2 mins to accumulate max reps of movement: Push Ups Metcon (AMRAP – Rounds and Reps) 15 mins 100m Run 7 Hang Snatch 135/85 lb. 100m Run 7 Over Bar Burpees

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Thursday

Crossfit Mount Kisco – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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Wednesday

Crossfit Mount Kisco – CrossFit Overhead Squat (Starting 70% – 3×8) Metcon (AMRAP – Rounds and Reps) 10 minutes 8 RDL 135/95 lb. 8 Burpees 8 T2B

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Tuesday

Crossfit Mount Kisco – CrossFit Tabata Sit Ups (AMRAP – Reps) :20 on/:10 off – sit ups for max reps. Metcon (Time) Partner 100 Calorie Row 125 Wall Balls 20/14 lb. 150 DB Snatch 50/35 lb. 250 Double Unders

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Monday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) 16 minutes 100m Run 7 C2B Pull Up 5 clean and jerks 135/95 lb.

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Sunday funday!

Crossfit Mount Kisco – CrossFit Metcon (No Measure) Good luck to all our runners!! Stop by the gym after and let us know how it was! (After you go to exit4 for the breakfast pizza) 7:00am is on! Lets get in there baby! Metcon (Time) 8:00am Wod 50 SB squats 50/35 lb. 40 Cal Row

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Saturday

Crossfit Mount Kisco – CrossFit Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman click here

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Friday

Crossfit Mount Kisco – CrossFit Metcon (Time) 400m Run 10 Burpees 15 S2oH 135/95 lb. 400m Run 10 Burpees 12 S2oh 155/105 lb. 400m Run 10 Burpees 9 S2oH 175/115 lb. 400m Run 10 Burpees 6 s2oh 185/125 lb.

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Thursday

Crossfit Mount Kisco – CrossFit Metcon (Time) 40-30-20-10 Walking Lunge American swing 24/16 kg. Sit Up (straight leg)

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Wednesday

Crossfit Mount Kisco – CrossFit Metcon (Time) 7x300m Row Rest 2:00 OR 7x200m run (bring a watch)

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Tuesday

Crossfit Mount Kisco – CrossFit Bench Press (10-8-6-4-2-3-5-7-9 building, then decreasing ) Metcon (AMRAP – Rounds and Reps) Amrap – 10 Minutes 7 C2B Pull Ups 20 Hollow Rocks Barbell Power Snatch +Hang Squat Snatch +Over Head Squat WARM UP SETS UP TO 70% Weightlifting Front Squat 4×4 @ 80% across

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Monday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) 18 minutes Strict Bear complex 135/95 lb. 200m Run Increase reps of bear complex each round.

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Sunday

Crossfit Mount Kisco – CrossFit Metcon (Weight) 10 minute clock Complete 20 Synchro Burpees, In remaining time establish a 3 rep tng clean – any style Tie break: time you finished burpees Metcon (Time) Split work however you’d like: 40 Thrusters 40 Pull Ups 40 Back Squat 40 Calorie Row 135/95 115/80 Metcon (Time) 6

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Saturday

Crossfit Mount Kisco – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 50 DU 40 Push Press (75/55) 30 Heavy Russian Swings (32/24 kg.) 20 Sit ups 400 M run

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