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Monthly Archives: April 2018

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30 04, 2018

Tuesday

By | 2018-04-30T14:47:26+00:00 April 30th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Deadlift (1 rep @ 80% of 5RM (4/20) every 30 sec for 10 sets)SP A: Power Clean + Power Jerk (1 rep @ 65-75% every 30 sec for 10 sets)B: Metcon (Time)Competition: 100 DU then 20-15-10-5 of Single arm DB PC + PP 50/35lbs T2B then 100 DUGUT: Metcon (No [...]

29 04, 2018

Monday

By | 2018-04-30T00:46:30+00:00 April 29th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Speed Squats (12 sets of 2 @ 60% - OTM)B: Metcon (No Measure)Practice perfect, controlled movement: 500m row 3 wall walks 5 TGU ea arm 35/20lbs 10 KB OH walking lunges R 10 KB OH walking lunges L rest 1 min, x4GUT: Metcon (No Measure)Accumulate 80 L-hanging flutter kicks

27 04, 2018

Saturday

By | 2018-04-27T22:00:44+00:00 April 27th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (no more than 5 sets to find a heavy single)B: Metcon (Time)4RFT (Competition): 15 BJ 30/24" 500m row

26 04, 2018

Friday

By | 2018-04-26T11:00:48+00:00 April 26th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Deadlift (6x1 @ 80% of 5RM (4/20/18))Tempo: 1-0-X-10 Perform with no hook, no mix, no belt.B: Tumilson (Time)8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts, 60#In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon "JT" Thomas Tumilson, 35, of Rockford, IA, died on August [...]

25 04, 2018

Thursday

By | 2018-04-26T11:00:42+00:00 April 25th, 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 (3x3 w/ 1 [...]

24 04, 2018

Wednesday

By | 2018-04-22T12:01:25+00:00 April 24th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitPre: Metcon (No Measure)Coach-led 10 min handstand hold progression and practiceA1: Strict Wide Grip Pull-up (5x5 tougher than last week )A2: Single Arm DB Push Press (5x5 ea arm heavier than last week)B1: Feet Elevated Ring Rows (4 max strict rep sets)B2: Strict Alternating KB Press (4x6 reps ea side)C: Metcon (AMRAP [...]

23 04, 2018

Tuesday

By | 2018-04-23T11:46:12+00:00 April 23rd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Banded Glute Bridge (3x8 w/ 1 sec pause at top)Band spanning rig using J-cupsA2: Banded Bent Leg Pull Through (3x8 w/ 1 sec pause at top )A3: OH Banded X-walk (3x8 steps ea direction)B: Metcon (Time)For time (Competition): 50 burpee DB box step overs (35/20lbs) (20" for all) 30 burpee box [...]

22 04, 2018

Monday

By | 2018-04-22T12:01:30+00:00 April 22nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bulgarian Split Squat (6 sets of 3 HAP)A2: Palms Forward Ring Rows (6x6 @ tough angle)B: Metcon (AMRAP - Rounds and Reps)AMRAP 20 (Practice): 5 ring push-ups 10 alt. pistols 15 pull-upsGUT: L-Sit Hold on Rings or Parallettes (Accumulate 90 seconds)

20 04, 2018

Saturday

By | 2018-04-21T08:30:27+00:00 April 20th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (no more than 6 sets to find a heavy single)B: Metcon (AMRAP - Rounds and Reps)AMRAP 25 (Competition): 20 push-ups 30 abmat sit-ups 40 cal row

19 04, 2018

Friday

By | 2018-04-19T20:30:34+00:00 April 19th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Deadlift (5RM - drop from top each rep)B: Nick (Time)12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbellsIn honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006To learn more about Nick click here45/25lbs Rx. 30 min [...]