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Monthly Archives: March 2017

2303, 2017

Friday

By |March 23rd, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitPre): Metcon (No Measure)400m row damper 1
10 3-way lunges
10 Hindus & scorpions
10 serratus push-ups
10 upside down KB presses
10 KB goblet squats
5 KB thrusters ea arm

Stretch calves, hamstrings, hip openers, and banded shoulder.

Set your barbell and jump rope up after stretching. Warm the specific movements up. Then break a lung:

3 rounds of 3-5 […]

2203, 2017

Thursday

By |March 22nd, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitSP): Metcon (No Measure)Take the day off. Sleep in. Go for a walk. Think positively about the final Open workout tomorrow.A1): Bench Press (3×5)A2): Ring Rows (3×10 – feet elevated if possible)B): Metcon (Time)3RFT:
21/15 cal bike (row if full)
15 burpees
9 alt D-ball or sandbag cleans

2103, 2017

Wednesday

By |March 21st, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Thruster (Build to tough single in 15 min)SP A): Squat Clean Thruster (Build to tough single in 15 min)B): Metcon (Weight)EMOM 5:
6 DB thrusters 50/35lbs
20 DU

Score is DB weight.C): Metcon (2 Rounds for reps)AMRAP 5:
3 strict chin-ups
6 double KB CJ (scale to single KB CJ)
12 walking lunges
18 sit-ups

Rest 1 min, […]

2003, 2017

Tuesday

By |March 20th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA): Back Squat (3×3 @ ~85%)B1): Toes-To-Bar (30/40/50 NFT – practice stringing reps together)B2): Pistols (30/40/50 NFT – practice)C): Metcon (AMRAP – Reps)4-5RNFT:
20/40/60 DU
30 cal row
15 diamond push-ups

1903, 2017

Monday

By |March 19th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Sumo Deadlift (EMOM 10: 1 rep building)SP A): Squat Clean and Jerk (EMOM 10: 1 rep building)B): Metcon (Time)21-15-9-6-3 thrusters 95/65lbs
11-7-5-3-1 ring MU

Scale to C2B + dips.

1603, 2017

Fridayt

By |March 16th, 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): CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)13-Minute AMRAP:
55 Deadlifts, […]

1503, 2017

Thursday

By |March 15th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitSP): Metcon (No Measure)Take the day off. Sleep in. Take a bath – epsom salt is nice. Go for a walk, unplugged. Meditate. Read “On the Shortness of Life” by Seneca the Younger.A): Back Squat (3-3-3-2-1 (not RM))B): Metcon (No Measure)5 sets:
10 hollow rocks
10 arches
5 I’s, Y’s, and T’sC): Metcon (Calories)For total […]

1403, 2017

Wednesday

By |March 14th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA1): Bench Press (3-3-3-2-1 (not RM))A2): Pendlay Row (3-3-3-3-3)B): Metcon (AMRAP – Reps)EMOM 12:
odds – 6-10 thrusters 95/65lbs
evens – 6-10 T2BXTRA): Metcon (Calories)5 rounds for cal:
1 min AB hard
1 min AB slow spin

1303, 2017

Tuesday

By |March 13th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Push Press (3-3-3-2-1 (not RM))SP A): Clean and Jerk (60%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 85%x1+1)B): Metcon (AMRAP – Reps)4 rounds:
8-15 HSPU
rest 90 seconds

Sub standing DB PP for Fx.C): Metcon (AMRAP – Rounds and Reps)AMRAP 12:
5 dips (ring or bar)
10 burpees
15 KBS 70/50lbs
20 air squats

1203, 2017

Monday

By |March 12th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA): Front Squat (3-3-3-2-1 (not RM))B): Metcon (AMRAP – Reps)5 sets of:
3-6 ring MU
90 sec slow row or bike

Scale to strict C2B or pull-ups + ring or regular dips.

Score total MU reps completed in the 5 sets.C): Metcon (Time)40-30-20-10
cal row
DU x2 (80-60-40-20)
sit-ups