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Monthly Archives: May 2017

31 05, 2017

Thursday

By | 2017-05-31T19:30:27+00:00 May 31st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Weighted Chin-ups (5RM TEST)B): Lynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsTESTXTRA): Metcon (No Measure)Accumulate 30-60 seconds worth of front lever work. Utilize whatever step of the progression you can perform perfectly. Please save your legs for tomorrow's deadlift/power clean retest as well as the prisoner [...]

30 05, 2017

Wednesday

By | 2017-05-30T15:00:35+00:00 May 30th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Bulgarian Split Squat (8RM TEST - go heavy, surprise yourself)Pre): Metcon (No Measure)Warm up with some moderate rowing like 2-3 rounds of 150-200m with 30 sec walk between efforts. Look up your old score and know what pace you need to hold for B.B): 500m, 90 sec rest, 500m test (Time)500m [...]

29 05, 2017

Tuesday

By | 2017-05-29T20:46:08+00:00 May 29th, 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 10Today will be a recovery day [...]

28 05, 2017

Monday

By | 2017-05-28T22:15:16+00:00 May 28th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

25 05, 2017

Friday

By | 2017-05-25T20:00:36+00:00 May 25th, 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 10B): Filthy Fifty (Time)For Time: 50 [...]

24 05, 2017

Thursday

By | 2017-05-24T18:15:26+00:00 May 24th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Front Rack Lunge (10-10-10-10 - from rack; total steps)B): Metcon (AMRAP - Reps)Every 3 minutes for 10 sets: 10/15/20 cal row 10/15/20 KBS 50/35lbs 10/15/20 abmat sit-ups Score is total reps.

23 05, 2017

Wednesday

By | 2017-05-23T13:45:20+00:00 May 23rd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Standing See Saw DB Press (5x10 total reps)A2): Straddle Banded Row (5x5 @ 20X2)Seated in straddle, row a thick band to the chest pulling elbows back behind torso.B1): Windshield Wiper (3x20-30 - each touch counts as a rep; use plate)B2): Supermans (3x20)C): Metcon (Time)Mental anguish: 30/25 cal bike 20 burpees 10 [...]

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 [...]