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Yearly Archives: 2017

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9 11, 2017

Friday

By | 2017-11-09T19:48:07+00:00 November 9th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Press (3x3 HAP)B): 5k Row (Time)Max Effort 5k RowCheck that old score, figure out your pace, and GET IT! Don't skip out on 5k day. Just like your vegetables, you've gotta eat them meters...

8 11, 2017

Thursday

By | 2017-11-08T20:30:41+00:00 November 8th, 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 (No Measure)15 min LAX [...]

7 11, 2017

Wednesday

By | 2017-11-05T21:00:42+00:00 November 7th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)Coach-led empty BB warm-upFX B): Deadlift (1RM TEST - 20 min)SP B): Snatch (1RM TEST - 20 min)C): Cindy XXX (AMRAP - Reps)Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats [...]

6 11, 2017

Tuesday

By | 2017-11-05T21:15:47+00:00 November 6th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)Coach-led thoracic openingB): Front Squat (1RM TEST)C): Metcon (Time)For time (competition): 25-20-15-10-5 DB PP ~35/25lbs 50-40-30-20-10 abmat sit-ups

5 11, 2017

Monday

By | 2017-11-05T18:15:28+00:00 November 5th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)10 min coach-led PVC & barbell split jerk warm-upB): Split Jerk (1RM TEST - 20 min)C): Metcon (4 Rounds for time)Tough effort: 10 cal bike 15 burpees 50 DU Walk rest 2 min, x4

2 11, 2017

Friday

By | 2017-11-02T18:45:36+00:00 November 2nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (15 min to hit a heavy single - no misses)B): Fore! (AMRAP - Reps)In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of burpees Log total repsFx performs SDHP (95/65lbs). Row is for calories. Competition.XTRA): [...]

1 11, 2017

Thursday

By | 2017-11-01T16:01:26+00:00 November 1st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Single Arm DB Bench Press (5x5 ea arm)A2): Chinese DB row (5x3 ea arm)B1): Single Leg RDL w/ DBs (2x10 ea leg)B2): KB Windmill (2x10 ea arm)C): Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsCompetition.

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