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Monthly Archives: October 2017

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31 10, 2017

Wednesday

By | 2017-10-31T17:31:07+00:00 October 31st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)10 min PVC practice for snatch deadlift and below knee hang snatch high pullFX B): Deadlift (20 min to hit heavy double)SP B): Snatch Deadlift + Snatch Pull + Snatch (20 min to build to heavy single of complex)reset between each repC): Metcon (No Measure)Practice: 50 cal row 50 [...]

30 10, 2017

Tuesday

By | 2017-10-30T19:45:33+00:00 October 30th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Front Squat (3x1, slightly heavier than last week)B): Metcon (AMRAP - Rounds and Reps)AMRAP 15 Competition: 10 double KB CJ (50/35lbs) 20 double KB front rack walking lunges 30 sit-ups

29 10, 2017

Monday

By | 2017-10-29T20:01:04+00:00 October 29th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)10 min pause jerk PVC practiceB): Pause Split Jerk (2-2-2-2-2 - 2 count pause in bottom)C): Push Press (5x3 HAP - sets across, reset each rep)D): Metcon (4 Rounds for time)4 rounds: 20 burpees 0-5-10-15m shuttle run walk rest 2 min

26 10, 2017

Friday

By | 2017-10-26T21:00:54+00:00 October 26th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (2-2-2-2-2)B): Metcon (Time)Competition for time: 50-40-30 air squats 30-20-10 pull-ups 15-15-15 deadlifts 225/135lbs

25 10, 2017

Thursday

By | 2017-10-25T19:00:36+00:00 October 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): Metcon (AMRAP - Rounds and [...]

24 10, 2017

Wednesday

By | 2017-10-22T19:32:36+00:00 October 24th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)10 min clean from power position PVC and BB practiceFX B): Deadlift (EMOM 10: 2 speed deadlifts, not TnG, ~65%)SP B): Clean from Power Position (3-3-3-2-2-2)C): Metcon (AMRAP - Reps)EMOM 21: 1st - 5-10 HSPU 2nd - 10-20 alt. pistols 3rd - 5-10 T2BXTRA): Metcon (No Measure)6-pack back: 3 [...]

23 10, 2017

Tuesday

By | 2017-10-22T19:15:51+00:00 October 23rd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Front Squat (5x1 @ 93% (or 5% higher than last week))B): Metcon (Time)21-15-9 Competition: Front squats @ 60% Med ball sit-ups 20/14lbs If FS max is old, base off today's 5x1. Bar comes from floor for Sport; Function uses rack.XTRA): Metcon (No Measure)Iron Scap protocol

22 10, 2017

Monday

By | 2017-10-22T19:15:52+00:00 October 22nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)10 min pressing jerk balance PVC practiceB): Pressing Jerk Balance (3-3-3-2-2-2)C): Push Press (4x4)D): Metcon (5 Rounds for calories)Mental anguish: 1 min max cal bike 3 min walk rest x5

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 [...]