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Yearly Archives: 2017

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22 05, 2017

Tuesday

By | 2017-05-22T18:01:31+00:00 May 22nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Deadlift (Build to heavy double)May further scale to double KB deadlift for newcomers.SP A): Power Snatch (7x2 building to 2RM)B): Metcon (AMRAP - Reps)AMRAP 20: 200m 15 pull-ups 30 push-ups 45 air squats 200m run walk rest 90 seconds

21 05, 2017

Monday

By | 2017-05-21T20:46:13+00:00 May 21st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bulgarian Split Squat (8x3 HAP)A2): Weighted Pull-ups (8x3 HAP)B): Metcon (No Measure)4RNFT (Practice): 50m suitcase carry L (70/50lbs) 10 suitcase deadlifts L 50m suitcase carry R 10 suitcase deadlifts R 15 T2BXTRA): Assault Bike - 30/30 for 10 min (Calories)30 seconds hard, 30 seconds slow spin, score total calories

18 05, 2017

Friday

By | 2017-05-19T00:31:34+00:00 May 18th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (EMOM 10: 2 jumping squats @ 50%)B1): GHD Situps (4x12-20)B2): GHD Hip Extensions (4x8-16)C): Metcon (2 Rounds for reps)AMRAP 5: Prisoner step up test Rest 2 min x2We added the 10 min Prisoner Step Test that we performed at the beginning of the cycle so you can look at [...]

17 05, 2017

Thursday

By | 2017-05-19T00:31:43+00:00 May 17th, 2017|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): Alternating DB Bench Press (5x5 [...]

16 05, 2017

Wednesday

By | 2017-05-16T21:30:40+00:00 May 16th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (Time)Mini Flight Simulator: 2-4-6-8-10-12-14-16-18-20 and back down, DU only, 6 min capA1): Six Pack Back w/ DB (4x5 - light)A2): Turkish Get Up (4x5 ea arm building - moderate to heavy)B1): Single Leg, Single Arm KB RDL (3x16, alt. reps between contra and ipsilateral)B2): Side Plank Hip Raises (3x10 ea [...]

15 05, 2017

Tuesday

By | 2017-05-16T21:30:36+00:00 May 15th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Sumo Deadlift (7x3 building)SP A): Power Clean + Split Jerk (7x3+1 building)B): 'Easy' Mary (AMRAP - Rounds and Reps)Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats

14 05, 2017

Monday

By | 2017-05-14T19:45:26+00:00 May 14th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bulgarian Split Squat (8x3 @ 30X3)A2): Mixed Grip Pull-ups (8x3 HAP - alternate grip each set)B): Metcon (No Measure)Practice: 60ft DB OHWL R (50/35lbs) 100 DU or 200 SU 30 WB (20/14lbs) 10 ring MU 30 WB 100 DU or 200 SU 60ft DB OHWL L Scale ring MU to bar [...]

11 05, 2017

Friday

By | 2017-05-11T19:34:11+00:00 May 11th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitPre): 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 10Pre): Metcon (No Measure)Spend 10 min [...]

10 05, 2017

Thursday

By | 2017-05-10T19:45:24+00:00 May 10th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Floor Press (9x3; wide, norm, narrow - dynamic @ 50%)A2): Pendlay Row (9x3; wide, norm, narrow - dynamic @ 50%)B): Front Squat (3x3 @ 22X2)C): Metcon (AMRAP - Reps)EMOM 8: 4/6/8 HSPU + 8/12/16 alt. pistols

9 05, 2017

Wednesday

By | 2017-05-09T20:00:36+00:00 May 9th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (Time)Mini Flight Simulator: 3-6-9-12-15-18-21-24-27-30 and back down of either UB DU or SUB1): Single Leg RDL w/ BB (4x5 ea leg)B2): Suitcase Carry (4x200m carry switching arms as needed (70/50lbs))C): WTF (Time)Mental anguish: 2k row w/ death by burpees Begin with row, +1 burpee OTM.