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Yearly Archives: 2018

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24 04, 2018

Wednesday

By | 2018-04-22T12:01:25+00:00 April 24th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitPre: Metcon (No Measure)Coach-led 10 min handstand hold progression and practiceA1: Strict Wide Grip Pull-up (5x5 tougher than last week )A2: Single Arm DB Push Press (5x5 ea arm heavier than last week)B1: Feet Elevated Ring Rows (4 max strict rep sets)B2: Strict Alternating KB Press (4x6 reps ea side)C: Metcon (AMRAP [...]

23 04, 2018

Tuesday

By | 2018-04-23T11:46:12+00:00 April 23rd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Banded Glute Bridge (3x8 w/ 1 sec pause at top)Band spanning rig using J-cupsA2: Banded Bent Leg Pull Through (3x8 w/ 1 sec pause at top )A3: OH Banded X-walk (3x8 steps ea direction)B: Metcon (Time)For time (Competition): 50 burpee DB box step overs (35/20lbs) (20" for all) 30 burpee box [...]

22 04, 2018

Monday

By | 2018-04-22T12:01:30+00:00 April 22nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bulgarian Split Squat (6 sets of 3 HAP)A2: Palms Forward Ring Rows (6x6 @ tough angle)B: Metcon (AMRAP - Rounds and Reps)AMRAP 20 (Practice): 5 ring push-ups 10 alt. pistols 15 pull-upsGUT: L-Sit Hold on Rings or Parallettes (Accumulate 90 seconds)

20 04, 2018

Saturday

By | 2018-04-21T08:30:27+00:00 April 20th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (no more than 6 sets to find a heavy single)B: Metcon (AMRAP - Rounds and Reps)AMRAP 25 (Competition): 20 push-ups 30 abmat sit-ups 40 cal row

19 04, 2018

Friday

By | 2018-04-19T20:30:34+00:00 April 19th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Deadlift (5RM - drop from top each rep)B: Nick (Time)12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbellsIn honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006To learn more about Nick click here45/25lbs Rx. 30 min [...]

18 04, 2018

Thursday

By | 2018-04-19T06:30:47+00:00 April 18th, 2018|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: Front Squat (3x3 with a [...]

17 04, 2018

Wednesday

By | 2018-04-17T17:01:00+00:00 April 17th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Strict Wide Grip Pull-up (5x5)A2: Single Arm DB Push Press (5x5 ea arm)B1: Single Arm Ring Row (4x5 ea arm)B2: Standing DB Arnold Press (4x6)C: Assault Bike 50 cal (Time)Perform 50 cal for time on the ABWarm up appropriately for this mental anguish!XTRA: Metcon (Weight)Partner up and carry 1 heavy object [...]

16 04, 2018

Tuesday

By | 2018-04-16T19:46:14+00:00 April 16th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Barbell Hip Thrust (5-5-5-5)A2: Metcon (No Measure)4 sets with feet in rings: 20 total mountain climbers 15 sec plank 10 knee tucksB: Metcon (Time)21-15-9 (Competition): OHS 115/80lbs T2BGUT: Metcon (Weight)KB side bends: 3x15 ea side HAP

15 04, 2018

Monday

By | 2018-04-15T18:46:03+00:00 April 15th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bulgarian Split Squat (4x4 HAP)A2: Banded Psoas March (4x10 total reps w/ 1 count pause)B: Metcon (6 Rounds for reps)For reps (Practice): AMRAP 90 seconds, rest 30 sec - strict chin-ups strict HSPU strict T2B strict pull-ups strict ring or floor push-ups strict V-upsGUT: Metcon (No Measure)Accumulate 50 reps of toes [...]

13 04, 2018

Saturday

By | 2018-04-13T20:00:52+00:00 April 13th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (15 min to build to a single @ 90%)B: Metcon (Time)4RFT (Practice): 25 T2B 25 GHD hip extension 50 ft handstand walk or 5 wall walks