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Monthly Archives: January 2017

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31 01, 2017

Wednesday

By | 2017-01-31T16:00:26+00:00 January 31st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bench Press (9x3 speed bench - 3x3 at wide, normal, narrow)This should be a weight you can move QUICKLY (~50-60%).A2): Chinese DB row (9x3 ea arm - HAP)B): Metcon (AMRAP - Reps)EMOM 21: 1st - 10/12/14 alt DB snatch heavy 2nd - 10/12/14 BJO 24/20" 3rd - 10/12/14 hollow rocks (back [...]

30 01, 2017

Tuesday

By | 2017-01-31T00:47:06+00:00 January 30th, 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 10FX A): Deadlift (build to tough [...]

29 01, 2017

Monday

By | 2017-01-31T00:47:02+00:00 January 29th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Front Squat (6-6-6-6)A2): Ring Rows (4x8-12, feet elevated if possible)B): CrossFit Games Open 12.1 (AMRAP - Reps)7-Minute AMRAP of: Burpees to a 6" targetXTRA): 10k Row (Time)Max Effort 10k Row

26 01, 2017

Friday

By | 2017-01-26T17:30:36+00:00 January 26th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Split Squat (4x4 ea leg - BB on back, rest 15 sec)A2): Box Jumps (4x4 as high as possible onto a 24/20" box)B): Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsXTRA): Metcon (No Measure)Iron Scap protocol on Crossover Symmetry then... 10! of Triple unders V-ups

25 01, 2017

Thursday

By | 2017-01-25T16:30:28+00:00 January 25th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Deadlift (build to heavy TnG 5 in 15 min)SP A): Clean and Jerk (build to heavy single in 15 min)B): Metcon (No Measure)20 min quality work: 3 wall walks 6 muscle-ups 12 GH raises 24 GHD sit-ups 500m row

24 01, 2017

Wednesday

By | 2017-01-24T17:30:26+00:00 January 24th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Press (10 sets of 3 @ moderate weight - quick bar speed)A2): Strict Toes-To-Bar (10 sets of 4/6/8)A3): Double-Unders (10 UB sets of 15-30)B): Metcon (AMRAP - Rounds and Reps)10 min Cindy: 5 pull-ups 10 push-ups 15 air squats

23 01, 2017

Tuesday

By | 2017-01-23T17:45:30+00:00 January 23rd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Metcon (AMRAP - Reps)EMOM 8: 8/10/12 KBS 50/35lbs 8/10/12 BJ or step-ups 24/20" *all in one minuteSP A): Metcon (AMRAP - Reps)EMOM 8: 6/8/10 hang power snatches 75/55lbs 8/10/12 BJ 24/20" *all in one minuteB): Muscle-ups (15 min skill session on strict MU)C1): Upside Down KB Press (5-5-5; then 2-3 [...]

22 01, 2017

Monday

By | 2017-01-23T20:30:25+00:00 January 22nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFit?): Metcon (4 Rounds for time)250m row 30 sec rest 500m row 1 min rest 750m row 2 min rest 1k row Use Intervals : Variable to set your row up.?): Metcon (4 Rounds for time)250m row 30 sec rest 500m row 1 min rest 750m row 2 min rest 1k row [...]

19 01, 2017

Friday

By | 2017-01-19T21:15:34+00:00 January 19th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Back Squat (4 sets of 6 @ tough weight, rest 15 sec)A2): Sled Drag (heavy sled drag length of gym, rest 2 min)B): Metcon (Time)25 ring dips (4 min cap) 10! for time: Deadlift (225/155lbs) Bar-facing burpees 25 ring dips (4 min cap)

18 01, 2017

Thursday

By | 2017-01-18T21:00:36+00:00 January 18th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Push Press (build to a heavy triple)SP A): Power Clean + Split Jerk (build to a heavy single)B): Metcon (AMRAP - Reps)EMOM 18: odds - 18/15 or 15/10 cal row evens - 4/6/8 deficit HSPU HSPU can be any deficit. You choose. Make note in the comments. Challenge yourself!