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Monthly Archives: May 2018

31 05, 2018

Friday

By | 2018-06-01T00:39:10+00:00 May 31st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bench Press (3x5 heavier than last week)A2: Pendlay Row (3x5 heavier than last week - strict!)B: Dips (2 max rep sets - add weight if >15)C: Metcon (Time)For time (Competition): 10! of Thrusters 95/65lbs Burpees over the bar

30 05, 2018

Thursday

By | 2018-06-01T00:39:07+00:00 May 30th, 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 (6 singles on [...]

29 05, 2018

Wednesday

By | 2018-05-23T17:00:16+00:00 May 29th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Push Press (Build to heavy set of 2)SP A: Power clean + push press (Build to heavy 2+2)B: Press (3x5 heavier than last week)C: 1000m Row (Time)Max Effort 1000m RowGUT: Metcon (Weight)KB side bends: 3x12-15 ea side

28 05, 2018

Tuesday

By | 2018-05-23T16:46:04+00:00 May 28th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Coach-led PVC work: - hip pocket - hip pocket high pull - hip pocket full snatch - behind the neck press, push press, power jerk, snatch balanceFX B: Overhead Squat (6-8 sets of slow building triples)SP B: Snatch + Overhead Squat (6-8 sets of 3 hip pocket full snatch [...]

27 05, 2018

Monday

By | 2018-05-20T12:45:52+00:00 May 27th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRemember why it [...]

25 05, 2018

Saturday

By | 2018-05-20T12:45:51+00:00 May 25th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (3x3 @ 82.5%)B: Metcon (Time)Regionals Event 4 (Competition): 2RFT - 10 power snatches 175/125lbs 12 bar facing burpees 2RFT - 10 power snatches 115/75lbs 12 bar facing burpees A good way to scale the weight would be 125/105lbs then 75/55lbs.

24 05, 2018

Friday

By | 2018-05-20T12:30:26+00:00 May 24th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bench Press (3x5 sets across heavier than last week)A2: Pendlay Row (3x5 sets across heavier than last week - STRICT)B: Dips (2 max rep sets on bars - add light weight if >15)C: Metcon (Time)For time (Competition): 50 box jumps 24/20" 50 HSPU 50 cal AB

23 05, 2018

Thursday

By | 2018-05-20T12:30:27+00:00 May 23rd, 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 (8 singles across [...]

22 05, 2018

Wednesday

By | 2018-05-20T12:30:28+00:00 May 22nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Push Press (Build to heavy set of 3)SP A: Power clean + push press (Build to heavy 3+3 performing all PC then PP)B: Press (3x5 heavier than last week)C: Metcon (AMRAP - Rounds and Reps)AMRAP 7 (Competition): 5 deadlifts 225/155lbs 10 T2BGUT: Metcon (No Measure)Side-lying oblique crunches: 3x20 ea side

21 05, 2018

Tuesday

By | 2018-05-20T12:15:19+00:00 May 21st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Coach-led PVC or empty BB behind the next workFX B: Overhead Squat (6-8 slow build sets to tough set of 3)SP B: Snatch + Overhead Squat (6-8 slow build sets of 3+3 hang power snatch + OHS)C: Metcon (AMRAP - Reps)EMOM 15 (Practice): 1st - 6/8/10 right arm DB [...]