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Yearly Archives: 2018

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24 06, 2018

Monday

By | 2018-06-24T20:45:29+00:00 June 24th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Goblet Squat (8-8-8-8-8)A2: Strict Toes-To-Bar (5 sets of 8-12)B: Tailpipe (Mental Anguish) (Time)Partner workout: 250m row Other partner holds a double KB front rack (2x53/35lbs) x3GUT: Metcon (Weight)KB side bends: 3 sets of 15 ea side HAP

22 06, 2018

Saturday

By | 2018-06-22T19:31:04+00:00 June 22nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat (6 total sets to hit a heavy triple)Back squat if you did FS yesterday.B: Metcon (3 Rounds for reps)3 rounds for reps: 1 min SDHP 95/65lbs 1 min GHD sit-ups 1 min push press 1 min GHD hip ext 1 min rest

21 06, 2018

Friday

By | 2018-06-21T18:30:46+00:00 June 21st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: 5k Row (Time)Max Effort 5k RowA: 5k Ski (Time)A: 10 mile Bike (Time)A: Triple 3 (Time)3k row 300 double unders 3 mile run Run is 5k course to Liberty St. red light and back.XTRA: Front Squat (no more than 6 sets to hit a triple)

20 06, 2018

Thursday

By | 2018-06-20T20:01:08+00:00 June 20th, 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: Metcon (No Measure)Coach-led split jerk [...]

19 06, 2018

Wednesday

By | 2018-06-20T13:45:34+00:00 June 19th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Kang Squat (5 sets of 5 light to moderate)B1: Lu Raises (3x8)B2: Banded Face Pull (3x8)C: Metcon (Time)AMRAP 12 (Competition): 200m run 20 alt. DB snatches 50/35lbs 20 abmat sit-ups

18 06, 2018

Tuesday

By | 2018-06-18T14:16:31+00:00 June 18th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Deadlift (10x2 @ ~60%, focus on accelerating off floor)SP A: Hang Snatch (1RM - stay above knees)B: Metcon (AMRAP - Reps)EMOM 15 (Practice): 1st - 12 UB WB 20/14lbs 2nd - 12/16/20 KBS 50/35lbs 3rd - 30/40/50 DUGUT: Metcon (AMRAP - Rounds)AMRAP 10: 100m suitcase carry R 50/35lbs 100m suitcase [...]

17 06, 2018

Monday

By | 2018-06-17T12:16:12+00:00 June 17th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Lynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsB: Metcon (Time)100m row rest 30 sec, x10 Set monitor. Score is total time.GUT: Metcon (Time)Max time perfect plank w/ 45/25lbs on lower back

15 06, 2018

Saturday

By | 2018-06-14T18:15:42+00:00 June 15th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (3RM TEST)B: Metcon (AMRAP - Rounds and Reps)AMRAP 20 (Competition): 5 C2B 10 wallballs 20/14lbs 15 KBS 50/35lbs

14 06, 2018

Friday

By | 2018-06-14T18:15:44+00:00 June 14th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bench Press (5RM TEST)A2: Pendlay Row (5RM TEST)B: Metcon (No Measure)Warm-up power snatch slightly past metcon weight.C: Metcon (AMRAP - Reps)10 rounds (Competition): 1 min of 10 burpees over the bar Max rep power snatch 135/95lbs Rest 2 min Score total reps of power snatches.

13 06, 2018

Thursday

By | 2018-06-13T18:15:25+00:00 June 13th, 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 (1 rep every [...]