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Monthly Archives: January 2018

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31 01, 2018

Thursday

By | 2018-01-31T17:31:06+00:00 January 31st, 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 10B1: Single Arm DB Bench Press [...]

30 01, 2018

Wednesday

By | 2018-01-31T00:54:17+00:00 January 30th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Pull-ups (31 reps)B: Squat Therapy (31 reps)C: Metcon (Time)For time (Practice): 150 DU 10 wall walks 15 HSPU 20 double KB OHWL 25 GHD hip ext 30 ring dips 25 GHD hip ext 20 double KB OHWL 15 HSPU 10 wall walks 150 DUGUT: Turkish Get Up (30 alt. TGU @ [...]

29 01, 2018

Tuesday

By | 2018-01-31T00:54:21+00:00 January 29th, 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)Hip opener 30 [...]

28 01, 2018

Monday

By | 2018-01-28T17:46:05+00:00 January 28th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSP A: Power Clean + Power Jerk (20 min to hit a heavy 1+1)FX A: Deadlift (10 min for a tough speed single)FX A: Push Press (10 min for a tough single)B: Metcon (Time)21-15-9 (Competition): DB snatch (50/35lbs) Burpees over the DB *New CF Open standard is burpees must be 2 feet [...]

26 01, 2018

Saturday

By | 2018-01-26T22:45:51+00:00 January 26th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Snatch (heavy single, terminate after 3 misses)B: Overhead Squat (15 min for heavy triple)SP C: Half Marathon Row (Time)Row 21,097m for time.FX C: Metcon (AMRAP - Rounds and Reps)AMRAP 20: 10 BJ 30/24" 15 single arm DB OH squats 50/35lbs 20 GHD sit-ups

25 01, 2018

Friday

By | 2018-01-25T19:15:32+00:00 January 25th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat (2RM; if it's a good day go for it, if not heavy 2)B: 2015 Regionals Event 6* (Time)5RFT (Competition): 25 cal row 16 C2B 9 deficit HSPU (45lb plates + 1 abmat) 22 min time capXTRA: Metcon (Weight)4 sets of: 20 walking lunges w/ double KB front rack 50/35lbs [...]

24 01, 2018

Thursday

By | 2018-01-24T20:30:54+00:00 January 24th, 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)LAX ball or [...]

23 01, 2018

Wednesday

By | 2018-01-23T19:05:30+00:00 January 23rd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitPRE: Metcon (No Measure)Coach-led warm-up and active mobility/stretchingA1: Bench Press (5x5 sets across)A2: L-hang (5 sets of 20-30 seconds)A3: Metcon (No Measure)Bike, row, or ski for 5 sets of 90 seconds @ recovery paceB: Metcon (AMRAP - Rounds)Death by push-up + burpee Min 1 perform 1 push-up followed by 1 burpee Min [...]

22 01, 2018

Tuesday

By | 2018-01-22T20:31:24+00:00 January 22nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (1-1-1-1-1)B: Metcon (6 Rounds for time)Every 4 min for 6 sets (Practice): 10 deadlifts 185/135lbs 20 wallballs 20/14lbs 50 double unders

21 01, 2018

Monday

By | 2018-01-21T20:18:43+00:00 January 21st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Russian KB Swing (EMOM 8: 8-10 swings HAP)SP A: Hang Power Clean (EMOM 8: 3 TnG reps @ ~60%)B: Rowing Warm-up (10 min) (No Measure)Warm-up: - 1 min 1/4 pressure - 1 min 1/2 pressure - 1 min 3/4 pressure - 1 min full pressure, all at 18 SPM *1/4 [...]