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Monthly Archives: February 2018

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28 02, 2018

Thursday

By | 2018-03-01T06:45:48+00:00 February 28th, 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: Speed Squats (10x2 OTM @ [...]

27 02, 2018

Wednesday

By | 2018-03-01T01:01:18+00:00 February 27th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitPre: Metcon (No Measure)Practice: 5 hanging scap circles forward and back 1 wall walk 5 wall-facing handstand hold scap elevation and depression 5-10 HSPU x3-5A: Banded Deadlift (EMOM 8: 3 reps @ ~50%, focus speed, not TnG)B: Metcon (Time)For time (Competition): 50-40-30-20-10 DU 5-4-3-2-1 Ring MU Rest 5 min exactly then proceed [...]

26 02, 2018

Tuesday

By | 2018-02-26T20:00:34+00:00 February 26th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Russian KB Swing (10-10-10-10-10)SP A: Power Snatch (3-3-2-2-1-1-1 TnG)B: Metcon (Time)Practice: 10 single arm DB thrusters R 50/35lbs 10 single arm DB thrusters L 20 C2B 40 BJ 24/20" 20 C2B 10 single arm DB thrusters L 10 single arm DB thrusters RGUT: Metcon (No Measure)50 controlled ring mountain climbers [...]

25 02, 2018

Monday

By | 2018-02-25T19:17:52+00:00 February 25th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (15 min to hit a heavy triple)B1: Cossack Goblet Squat (4x4 ea side, rest 30 sec)B2: Feet Elevated Split Goblet Squat (4x4 ea side, rest 1 min)Front and rear feet on 45lb plate.C: Metcon (Time)For time (Competition): 21-15-9 Deadlift 50% Bar-facing burpeesGUT: Metcon (No Measure)EMOM 10: odds - 10 [...]

23 02, 2018

Saturday

By | 2018-02-23T15:01:05+00:00 February 23rd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)For quality: 5-4-3-2-1 Deficit HSPU Ring MU Bar MUB: Metcon (Time)5RFT (Competition): 3 sets of 0-5-10-15m shuttle run 10 HSPU Touch both hands to ground at each turnaround in shuttle.

22 02, 2018

Friday

By | 2018-02-22T21:33:05+00:00 February 22nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Hanging Knee Raises 10 Dumbbell Hang C&J 35/20 lb 14/12-Cal RowSP A: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: [...]

20 02, 2018

Wednesday

By | 2018-02-20T20:01:24+00:00 February 20th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Press (15 min to build to 3RM)SP A: Snatch + Overhead Squat (15 min to build to 1+4)B: Metcon (2 Rounds for time)AFAP: 30 thrusters 95/65lbs 30 cal bike Full rest AFAP: 30 burpees to 6" target 30 cal row

19 02, 2018

Tuesday

By | 2018-02-19T20:16:31+00:00 February 19th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)15 min, Choose Your Own Adventure: 20 deadlifts ~80% 30-40 pull-ups 40-50 perfect push-ups Can be broken up however you like. Not for time, for quality.B: Metcon (Weight)OTM for 20 min: 1st - heavy farmer's carry (2xKB) 2nd - double unders 3rd - FLR 4th - bear crawl w/ [...]

18 02, 2018

Monday

By | 2018-02-18T19:45:45+00:00 February 18th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat (Heavy single in no more than 6 sets)B: CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-Bar

16 02, 2018

Saturday

By | 2018-02-16T20:31:04+00:00 February 16th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Snatch Deadlift + Snatch Pull + Snatch (Build to heavy 1+1+1. )reset between each repB: Metcon (AMRAP - Rounds and Reps)AMRAP 12 (Practice): 20 GHD sit-ups 10 DB OHWL R 10 DB OHWL L Use 60/40lb DBC: Metcon (No Measure)Bike 2 min Z1 Couch stretch L&R 1 min Seated straddle L&R [...]