Kalamazoo Strength & Conditioning
0 FOLLOWERS
Kalamazoo Strength & Conditioning is a gym in Kalamazoo, MI. We offer group fitness classes, CrossFit, sports team training, personal training & more!
Kalamazoo Strength & Conditioning
3y ago
Kalamazoo Strength & Conditioning – CrossFit
View Public Whiteboard
Metcon (No Measure)
5k trail walk.
*Every 5min stop and complete 10 air squats @ 22X1 tempo
This is active recovery. Not “for time”
The post August 27, 2020 appeared first on Warrior CrossFit 269 ..read more
Kalamazoo Strength & Conditioning
3y ago
Kalamazoo Strength & Conditioning – CrossFit
View Public Whiteboard
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
The post August 26, 2020 appeared first on Warrior CrossFit 269 ..read more
Kalamazoo Strength & Conditioning
3y ago
Kalamazoo Strength & Conditioning – CrossFit
View Public Whiteboard
Warm-up (No Measure)
2x
1min plank
1min goblet squat hold
1min down dog
1min jog in place
Metcon (Time)
For time, broken up as you choose
4-minute wall sit
300 mountain climbers
250 lunges
200 sit-ups
150 jump jack
The post Aug. 25, 2020 appeared first on Warrior CrossFit 269 ..read more
Kalamazoo Strength & Conditioning
3y ago
Kalamazoo Strength & Conditioning – CrossFit
View Public Whiteboard
Warm-up (No Measure)
4min run
into…
3x
10 lunges/step ups
5 inch worms
5 side plank marches/side (SLOW)
:30 plank
+
4min run
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
5 push-ups
10 rKBS
15 squats
Rx+ Mod:
AMRAP 20
5 handstand push-ups
10 KBS
15 goblet squats
Mod
AMRAP 20
5 box/knee push-ups
10 rKBS
15 box squats
The post Aug. 24, 2020 appeared first on Warrior CrossFit 269 ..read more
Kalamazoo Strength & Conditioning
4y ago
Kalamazoo Strength & Conditioning – CrossFit
View Public Whiteboard
Warmup H (No Measure)
– 2 Minutes Couch Stretch (1 /side)
– 2 Minutes Double Unders Practice
– 2 Minutes Goblet Squat Hold
– 10 Burpees
*modify couch stretch for lunge outside
Metcon (AMRAP – Reps)
4x
:30 AMRAP push-ups
1min rest
:30 AMRAP V ups
1min rest
Metcon (Time)
5x
30 walking lunges
20 KBS
10 burpees
400m run
GOAL: 20min
CAP: 30min
Mod. 1
5x
20 walking lunges
20 KBS
10 burpees
300m run
Mod. 2
4x
20 walking lunges
15 KBS
10 burpees
200m run
The post August 21, 2020 appeared first on Warrior Cross ..read more
Kalamazoo Strength & Conditioning
4y ago
Kalamazoo Strength & Conditioning – CrossFit
View Public Whiteboard
Metcon (No Measure)
10min easy jog
+
10x
:30 run @ 80%
1:30 run @ 50% / EASY
+
10min cool down
The post August 20, 2020 appeared first on Warrior CrossFit 269 ..read more
Kalamazoo Strength & Conditioning
4y ago
Kalamazoo Strength & Conditioning – CrossFit
View Public Whiteboard
Warrior Warm Up (No Measure)
3min monostructural (jog/bike/row)
+
3min mobility / foam rolling
Clean Complex (5 sets. Build each round if possible. )
Complete each set unbroken
Power Clean + 2 FS + Above knee squat clean + jerk
Metcon (Time)
2x
50 DUs
30 squats
20 hollow rocks
The post August 19, 2020 appeared first on Warrior CrossFit 269 ..read more
Kalamazoo Strength & Conditioning
4y ago
Kalamazoo Strength & Conditioning – CrossFit
View Public Whiteboard
Warrior Warm Up (No Measure)
3min monostructural (jog/bike/row)
+
3min mobility / foam rolling
Warm-up (No Measure)
4x
:30 squats
:30 plank
:30 lunges
:30 crawl
Metcon (5 Rounds for time)
Every 5min x 5
10 burpees over bar
10 thrusters (95/65)
10 burpees over bar
All sets the same pace. Don’t come out too hot.
The post August 18, 2020 appeared first on Warrior CrossFit 269 ..read more
Kalamazoo Strength & Conditioning
4y ago
Kalamazoo Strength & Conditioning – CrossFit
View Public Whiteboard
Warrior Warm Up (No Measure)
3min monostructural (jog/bike/row)
+
3min mobility / foam rolling
Warm-up (No Measure)
3x
10 bird dogs w/2 sec pause
10 reaching goblet squats
5 sqt cln thruster w/ball
Metcon (Time)
4x
40 DUs
4 sandbag cleans
40′ sandbag carry
4 sandbag squats
The post August 17, 2020 appeared first on Warrior CrossFit 269 ..read more
Kalamazoo Strength & Conditioning
4y ago
Kalamazoo Strength & Conditioning – CrossFit
View Public Whiteboard
Metcon (9 Rounds for reps)
3x
1min Deadlift for reps (315/220)
2min rest
1min SA S2OH for reps (1/2 BW)
2min rest
1min stone carry for reps distance (30′)
2min rest
*Begin at any station
*modify weight as needed
*score each station individually
The post August 15, 2020 appeared first on Warrior CrossFit 269 ..read more