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Monthly Archives: June 2018

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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 [...]

12 06, 2018

Wednesday

By | 2018-06-11T11:30:46+00:00 June 12th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Push Press (1RM TEST)SP A: Power clean + push press (1+1RM)B: Press (5RM)C: Metcon (Time)2RFT (Competition): 25 T2B 15 single arm DB PP R (50/35lbs) 15 single arm DB PP L

11 06, 2018

Tuesday

By | 2018-06-11T11:30:48+00:00 June 11th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Coach-led prep for overhead squatB: Overhead Squat (15RM TEST)C: Metcon (Time)Complete 8 rounds of: 15 BJ or step-ups 24/20" 15 abmat sit-ups 30 DU or SU But adhere to a strict 3 min on, 1 min off work/rest. Score is total time on clock when you finish. Of course [...]

10 06, 2018

Monday

By | 2018-06-10T18:45:23+00:00 June 10th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Barbell Weighted Step-ups (5RM TEST - smart weight selection, careful of bail)B: Strict Pull-ups (Max rep set TEST - compare to 5/3/18)C: 500m, 90 sec rest, 500m test (Time)500m row rest in erg 90 sec 500m row Score is total time for 1kCompare to 5/3/18.

8 06, 2018

Saturday

By | 2018-05-23T20:01:33+00:00 June 8th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (3x3 @ 87.5%)B: Double Helen (Time)3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and [...]

7 06, 2018

Friday

By | 2018-05-23T19:00:18+00:00 June 7th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bench Press (3x5 heavier than last week - final 3x5)A1: Bench Press (3x5 heavier than last week - final 3x5)B: Dips (2 max rep sets)C: Otis (AMRAP - Reps)Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder [...]