CrossFit Ktown - CrossFitRead): Metcon (No Measure)Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. IN MEMORY OF: Jesse Steed, 36 Wade Parker, 22 Joe Thurston, 32 William Warneke, 25 John Percin, 24 Clayton Whitted, 28 Scott Norris, 28 Dustin [...]
Lu Xiaojun moments before initiating his second pull. The Olympic lifts require great speed and power. But that speed and power should not only be imparted to the barbell, it should also be used to get the athlete under the bar into the receiving position. A lot of CrossFit athletes rely too [...]
CrossFit Ktown - CrossFitA): Back Squat (5x5 heavier than last week)B): Metcon (Weight)4-5RNFT: 10 DB windmills w/ internal rotation ea arm 10-15 T2B HAP farmer's carry down and back 1 min heavy bear hug hold Score your bear hug weight.
CrossFit Ktown - CrossFitFX A): Sumo Deadlift (3-3-3-3-3)SP A): Snatch (2RM; 90%x2x2 - 2 count pause below knees)B): Metcon (4 Rounds for time)Every 4 minutes for 4 rounds (practice): 200m run 15 wallballs 20/14lbs 15 burpees 200m run
CrossFit Ktown - CrossFitA1): DB Bench Press (6x6)A2): Single Arm DB Row (6x6 ea arm)B): Metcon (No Measure)5 rounds (practice): 10 HSPU 10 KB snatch per arm 50/35lbs 30 DU or 60 SU5 min KB snatch instruction: - 1 arm swing - 1 arm swing + high pull - 1 arm snatchXTRA): Metcon (No Measure)Iron [...]
CrossFit Ktown - CrossFitA1): Back Squat (3x8 heavier than last week)A2): Alternating DB Hammer Curl (3x8 ea arm)B): Metcon (Time)For time (competition): 15 thrusters (135/95lbs or 50% FS) 15 SDHP 12 thrusters 12 SDHP 9 thrusters 9 SDHP15 min cap. Load up barbell for coach-led SDHP session/warm-up.XTRA): Metcon (No Measure)X1) 10 ab wheel roll outs [...]
CrossFit Ktown - CrossFitA): Back Squat (8x3 - building on this for 3 Saturdays)B): Metcon (AMRAP - Reps)On a 12 min clock: 1500m row 250 DU AMRAP HSPU Score is total HSPU.
CrossFit Ktown - CrossFitFX A): Push Press (5-5-5-5-5 w/ 2 sec pause at top)SP A): Split Jerk (3-3-3-3-3 w/ 2 sec pause in split)B): Press (5RM)C): Metcon (Time)For time (competition): 27-21-15 squat cleans 95/65lbs 21-15-9 ring dips Fx scale to front squat from rack.
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): Back Squat (5x5, building for [...]
CrossFit Ktown - CrossFitFX A): Sumo Deadlift (5-5-5-5-5)SP A): Snatch (3RM; 90%x3x2 - 2 count pause below knees)B1): GHD Hip Extensions (3x10-15 weighted)B2): Strict Toes-To-Bar (3x8-12)C): Metcon (Calories)5 rounds (competition): 12 sec AFAP on bike walk rest 2-3 min Score is lowest calorie round.XTRA): Metcon (Weight)25 TGU sit-ups ea. arm