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Yearly Archives: 2018

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20 08, 2018

Tuesday

By | 2018-08-20T09:30:38+00:00 August 20th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSleep: Hours Slept Before Midnight (AMRAP - Rounds and Reps)Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night? Hours = rounds Minutes = repsFX A: Sumo Deadlift (5RM - TEST, reset each rep)SP A: Clean and Jerk (1RM - TEST)B: Push Press [...]

19 08, 2018

Monday

By | 2018-08-19T19:17:03+00:00 August 19th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSleep: Hours Slept Before Midnight (AMRAP - Rounds and Reps)Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night? Hours = rounds Minutes = repsA: Back Squat (3RM - TEST)B: Metcon (No Measure)4RNFT: 10 tall box jumps 20 perfect push-ups 200m run 50 [...]

17 08, 2018

Saturday

By | 2018-08-16T14:15:24+00:00 August 17th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Snatch (7x3 across - final session)B: Speed Squats (3x3 @ 50% - begin the taper for Monday's test!)C: Metcon (Time)Using parallettes, accumulate 120 seconds of L-sit. Set yourself a standard for knee bend and keeping feet above the floor or a stack of plates. Keep that standard throughout. Score total time [...]

16 08, 2018

Friday

By | 2018-08-16T14:15:24+00:00 August 16th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSleep: Hours Slept Before Midnight (AMRAP - Rounds and Reps)Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night? Hours = rounds Minutes = repsA1: DB Bench Press (5x5 - final session)A2: Weighted Pull-ups (5x5 - final session)B: Bell (Time)3 Rounds for time [...]

15 08, 2018

Thursday

By | 2018-08-15T19:15:26+00:00 August 15th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSleep: Hours Slept Before Midnight (AMRAP - Rounds and Reps)Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night? Hours = rounds Minutes = repsA: Agility Ladder (15 passes)B: Front Squat (3x1 - final week)C: Metcon (No Measure)Around The World - 1 min [...]

14 08, 2018

Wednesday

By | 2018-08-14T12:30:20+00:00 August 14th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSleep: Hours Slept Before Midnight (AMRAP - Rounds and Reps)Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night? Hours = rounds Minutes = repsSkill: Metcon (AMRAP - Reps)10 min of bar muscle-up drills. Score a big 1 rep if you get your [...]

13 08, 2018

Tuesday

By | 2018-08-13T21:33:17+00:00 August 13th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSleep: Hours Slept Before Midnight (AMRAP - Rounds and Reps)Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night? Hours = rounds Minutes = repsFX A: Sumo Deadlift (5-5-5)SP A: Clean and Jerk (2+1RM)B: Push Press (3x3)C: Metcon (Weight)Not for time (Practice): 25 [...]

12 08, 2018

Monday

By | 2018-08-13T05:45:18+00:00 August 12th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSleep: Hours Slept Before Midnight (AMRAP - Rounds and Reps)Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night? Hours = rounds Minutes = repsA1: Back Squat (5x3 - final week)A2: Lu Raises (5x5 - shoulder prep for conditioning) ()B: Metcon (Time)For time [...]

10 08, 2018

Saturday

By | 2018-08-10T15:32:27+00:00 August 10th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSleep: Hours Slept Before Midnight (AMRAP - Rounds and Reps)Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night? Hours = rounds Minutes = repsA: Snatch (7x3 same notes as previous weeks)B: Back Squat (12x2 @ ~60% - speed!)C: Metcon (Time)Rhema Rumble Event [...]

9 08, 2018

Friday

By | 2018-08-09T17:15:21+00:00 August 9th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSleep: Hours Slept Before Midnight (AMRAP - Rounds and Reps)Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night? Hours = rounds Minutes = repsA1: DB Bench Press (5x5)A2: Weighted Pull-ups (5x5)B: Metcon (Time)Complex Diane (Competition): 7 HSPU 7 ring dips 7 push-ups [...]