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Monthly Archives: November 2015

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30 11, 2015

Tuesday

By | 2015-11-30T19:46:03+00:00 November 30th, 2015|WODS|0 Comments

CrossFit Ktown - CrossFitA): Joint Mobility (No Measure)Shoulder Shrugs (for. and Back) x 10 Arm Circles (both ways) x 10 Hula Hips x 10 For./Back. Bends x 10 Leg Swings (both ways) x 10 Boot Strappers x 10 Normal/Wide/Close Squats x 10 Hindu Push-Ups x 10 Table Makers x 10B): Filthy Fifty (Time)For Time: 50 [...]

29 11, 2015

Monday

By | 2015-11-29T21:32:14+00:00 November 29th, 2015|WODS|0 Comments

CrossFit Ktown - CrossFitSP A): Isabel (Time)For Time: 30 Snatches, 135# / 95#FX A): Metcon (Time)40 alt DB snatches for timeB): Back Squat (3x5)C): Metcon (No Measure)Side plank work: 60/60/60 Left/Right/Rest x3-4XTRA): Metcon (No Measure)Every 5 min for 4 sets: 9-7-5 PP 105/75lbs + goblet squats 50/35lbs

24 11, 2015

Wednesday

By | 2015-11-24T19:59:59+00:00 November 24th, 2015|WODS|0 Comments

CrossFit Ktown - CrossFitA): Front Squat (1 rep @ 50% every 20 sec for 6 min)B): Split Jerk (EMOM 12 - 1 rep @ 70%, technique focus)C): Metcon (No Measure)Row warm-up: casually complete 350-500m then do 5-10 hard pulls + 20 easy pull 2-3 times then walk rest 60-90 seconds then...D): 2k Row (Time)Max Effort [...]

23 11, 2015

Tuesday

By | 2015-11-23T22:00:12+00:00 November 23rd, 2015|WODS|0 Comments

CrossFit Ktown - CrossFitSP A): Power Snatch (1.1.1.1x5 - building)This is a cluster. You rest no more than 15 sec between reps, and then 2-3 min between sets.FX A): Deadlift (5-3-3-1-1-1)Add weight each set. If feeling good, go for it at the end!B): Metcon (Time)100 DU or 200 SU 20 alt TGU 50/35lbs 75 DU [...]

22 11, 2015

Monday

By | 2015-11-22T18:46:26+00:00 November 22nd, 2015|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (10-10-10RM)B): Press + Push Press (4-6 sets of 3+3, building)C): Metcon (No Measure)5 RNFT: Plank series - 30/30/30 Farmer's carry 200m HAP (2 laps inside gym)

19 11, 2015

Friday

By | 2015-11-19T20:59:39+00:00 November 19th, 2015|WODS|0 Comments

CrossFit Ktown - CrossFitA): Joint Mobility (No Measure)Shoulder Shrugs (for. and Back) x 10 Arm Circles (both ways) x 10 Hula Hips x 10 For./Back. Bends x 10 Leg Swings (both ways) x 10 Boot Strappers x 10 Normal/Wide/Close Squats x 10 Hindu Push-Ups x 10 Table Makers x 10B): Josh (Time)21 Overhead Squats, 95# [...]

18 11, 2015

Thursday

By | 2015-11-18T15:59:58+00:00 November 18th, 2015|WODS|0 Comments

CrossFit Ktown - CrossFitSP A): Power Snatch (6x5 @ 70%, walk rest 20-40 sec between)- perform each set of 5 quickly in Isabel-fashionFX A): Russian KB Swing (5x12)- sets across, so get heavy and do 5 setsB1): L-Sit (5 sets of 20-30 sec)B2): KB Side Bend (5x10 ea side)C1): GHD Situps (5x12)C2): Windshield Wiper (5x8-12 [...]

17 11, 2015

Wednesday

By | 2015-11-18T07:48:47+00:00 November 17th, 2015|WODS|0 Comments

CrossFit Ktown - CrossFitSP A): Clean (EMOM 8 - perform 3 cleans not TnG, build)begin around 60%FX A): Deadlift (EMOM 8 - perform 3 DL not TnG, build)begin around 60%B): Metcon (Time)500m row :03-05 faster than best 2k, walk rest 3 min, x4-6 - score is slowest round - find that pace and hold it [...]

16 11, 2015

Tuesday

By | 2015-11-17T01:01:51+00:00 November 16th, 2015|WODS|0 Comments

CrossFit Ktown - CrossFitA): Joint Mobility (No Measure)Shoulder Shrugs (for. and Back) x 10 Arm Circles (both ways) x 10 Hula Hips x 10 For./Back. Bends x 10 Leg Swings (both ways) x 10 Boot Strappers x 10 Normal/Wide/Close Squats x 10 Hindu Push-Ups x 10 Table Makers x 10B1): DB Press (6-6-6-6)B2): Single Arm [...]

15 11, 2015

Monday

By | 2015-11-15T22:32:04+00:00 November 15th, 2015|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (EMOM 12 - 2 speed squats @ 65% + 5 air sq AFAP)Perform the 2 speed squats focusing on driving the bar up out of the hole. Rack the bar and immediately perform 5 air squats as fast as possible.B): Metcon (Time)For time: 15 K2E 20 pull-ups 25 WB [...]