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Yearly Archives: 2017

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19 10, 2017

Friday

By | 2017-10-19T16:45:32+00:00 October 19th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (10 sets of 2 @ 60% - speed squats)B): Metcon (2 Rounds for time)Competition for time: 21-15-9 thrusters 95/65lbs + pull-ups Rest 5 min exactly 21-15-9 SDHP 95/65lbs + T2BNO): Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsHere is an entry for you to put your Fran time for your [...]

18 10, 2017

Thursday

By | 2017-10-19T06:30:34+00:00 October 18th, 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 10A1): KB Floor Press (10-10-10-10-10-10)A2): Double [...]

17 10, 2017

Wednesday

By | 2017-10-15T19:45:46+00:00 October 17th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)10 min PVC Dip Snatch practiceFX B): KB Swing (10x10 building every 2nd or 3rd set)SP B): Dip Snatch (3-3-3-3-3-3 - movement focus!)C): Metcon (AMRAP - Reps)Practice: 2 min to complete 200m run + 50 DU/SU + AMRAP wallball 20/14lb Walk rest 1 min x4 Score total WB reps.

16 10, 2017

Tuesday

By | 2017-10-15T19:30:52+00:00 October 16th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Front Squat (5x2 PAP)B): Metcon (3 Rounds for reps)Burpee + 185/115lb back squat ladder Rest 3 minutes Burpee + 115/75lb shoulder press ladder Rest 3 minutes Burpee + 245/155lb deadlift ladder For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, [...]

15 10, 2017

Monday

By | 2017-10-15T19:17:58+00:00 October 15th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)10 min PVC Jerk Balance practiceB): Jerk Balance (3-3-3-3-3-3 - starting ~40%, no heavier than 70%)C1): Single Arm DB Push Press (5 sets of 3 + 2 sets on weak arm)C2): Boat Pose (5 sets of 10-30 seconds)TEST): 500m Row (Time)Max Effort 500m Row

12 10, 2017

Friday

By | 2017-10-12T20:30:30+00:00 October 12th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (3-3-3-3 - try to match or beat 2 weeks ago)B): Metcon (4 Rounds for reps)Tabata deadlift 185/135lbs Tabata hang power clean 135/85lbs Tabata front squat 85/65lbs Tabata push press 65/55lbs

11 10, 2017

Thursday

By | 2017-10-11T22:45:46+00:00 October 11th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bench Press (6x6)A2): Weighted Chin-ups (6x3)B1): Close Grip Bench Press (3x8)B2): Ring Rows (3 max rep sets @ tough angle (>5, <15))C): Metcon (Weight)3-4RNFT: 500m row 25 GHD sit-ups 100 SU 10 suitcase KB DL per side HAP Score KB weight.

10 10, 2017

Wednesday

By | 2017-10-10T20:31:09+00:00 October 10th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX B): Deadlift (TnG 10-8-6-4-2 building)A): Metcon (No Measure)PVC Snatch position work: 1) Hip pocket 2) Above knee 3) FloorSP B): Metcon (Weight)Build to heavy single of hip pocket snatch + above the knee hang snatch + snatchC): Metcon (AMRAP - Rounds and Reps)As many reps for quality in 10 min: 20 [...]

9 10, 2017

Tuesday

By | 2017-10-09T22:00:58+00:00 October 9th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Front Squat (EMOM 12: 2 speed FS @ ~60%)B): Metcon (Time)5RFT: 10 double KB clean and jerk (50/35lbs) 5/3 MU Scale KB weight as needed. MU scale to 5-10 ring pull-ups (may kip) and 5 ring or dip station dips.

8 10, 2017

Monday

By | 2017-10-08T21:31:03+00:00 October 8th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Press (5x5)B): Metcon (AMRAP - Rounds and Reps)AMRAP 20 (practice): 20 KBS to eye level (50/35lbs) 30 abmat sit-ups 400m row