CrossFit Ktown - CrossFitA: Metcon (No Measure)Fix your rowing: 10 min skill session on rowing.B1: Standing See Saw DB Press (5x10 total reps)B2: Bent Over Double KB Row (5x10)C: Metcon (Time)5 Rounds @ steady pace: 400m row 400m run Aim for same splits from round 1 to round 5.GUT: Metcon (No Measure)Double KB OH sit-ups [...]
CrossFit Ktown - CrossFitA1: Hollow Rock (10 sets of 10 seconds)A2: Arch Rock (10 sets of 10 seconds)B1: Ab wheel roll out (5x5 PAP)B2: GHD Hip Extensions (5x10-15)C: Metcon (Time)With a partner: 10-8-6-4-2 Dball or sandbag cleans 50m bear hug carry (down and back in gym) Partner A does 10 cleans AFAP then carries down [...]
CrossFit Ktown - CrossFitA: Kang Squat (5 building sets of 5 reps, moderate weight)B1: Frenchie (3 sets of max reps)B2: Diamond Push-ups (3x8-16)C: Metcon (AMRAP - Rounds and Reps)AMRAP 12 (Practice): 20 KBS left arm 20 KBS right arm 15 KB snatch L 15 KB snatch R 10 KB OHS L 10 KB OHS R [...]
CrossFit Ktown - CrossFitA: Gaza (Time)5-Rounds for time: 35 Kettlebell Swings, 1.5 pood 30 Push-ups 25 Pull-ups 20 Box Jumps, 30" 1-Mile RunIn honor, U.S. Air Force Major Lucas "Gaza" Gruenther, of Twain Harte, California, died Jan. 28, 2013To learn more about Gaza click here***You must go out the FRONT door or garage door. New [...]
CrossFit Ktown - CrossFitA: Back Squat (20RM RETEST (make-up))A: Speed Squats (10x2 @ 60% OTM)B: Metcon (3 Rounds for reps)6 Rounds (Competition): 1 min row for cal 1 min abmat sit-ups 1 min double unders 1 min rest Score will be total cal in spot one, total sit-ups, then total double unders.
CrossFit Ktown - CrossFitA: Power Clean + Split Jerk (20 min for 1RM)B: Metcon (Time)4 Rounds (Your Pace): 2x200m run 200m farmer's carry Farmer's carry weight should be such that you could do 200m unbroken while fresh.
CrossFit Ktown - CrossFitA: Bench Press (5RM RETEST)B: CrossFit Games Open 12.1 (AMRAP - Reps)7-Minute AMRAP of: Burpees to a 6" targetXTRA: Metcon (Weight)With a partner, carry the heaviest sandbag or Dball you can manage down and up the hill (800m). Score weight. Note interesting fact about partner.
CrossFit Ktown - CrossFitFX A: Deadlift (Build to a heavy but safe TnG double in 20 min)SP A: Snatch (Build to a tough single in 20 min)B: Metcon (5 Rounds for reps)2 min on, 1 min off, 5 rounds: Row 250m AMRAP WB in remaining time Score WB each round.XTRA: Metcon (No Measure)Handstand walk 5m [...]
CrossFit Ktown - CrossFitA: Back Squat (20RM RETEST)B: Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsGUT: Metcon (No Measure)Accumulate 60 L-hang flutter kicks
CrossFit Ktown - CrossFitA: Hang Clean and Jerk (1 building rep every 90 seconds until 2 misses)B: Press (3x3)C: Metcon (Time)15 min movement/mobility Recover for test week! 20RM squat on Monday...