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Monthly Archives: October 2018

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31 10, 2018

Thursday

By | 2018-11-01T07:09:56+00:00 October 31st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: DB Snatch Sequence (4-4-4)Hang to bilateral landing Hang to split landing Single leg hang to bilateral landing Single leg hang to split landing Perform each variation w/ both R&L arms as well as the splits w/ both R&L leg forward.B: Metcon (5 Rounds for weight)5 Rounds: 6 TnG deadlifts building 12 [...]

30 10, 2018

Wednesday

By | 2018-10-31T08:15:20+00:00 October 30th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: L-seated DB press (4x8)A2: Sorenson Hold (4 sets of 30 seconds)B: Metcon (Weight)3 rounds aerobic: 10 DB man-makers 35/20lbs 15 DB box step-overs 20" 20 single DB abmat sit-up Quick transition to: 60 sec accumulated hardest handstand hold 60 sec accumulated best L-hang Then 3 rounds aerobic: 10 DB PC 35/20lbs [...]

29 10, 2018

Tuesday

By | 2018-10-29T21:00:52+00:00 October 29th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Hang Power Clean (2-2-2-2-2)After each set perform 5 jumping med ball tosses as high as possible. 20/14lbsSP A: Clean (Build to heavy double with 2 sec pause below knee)B: Metcon (5 Rounds for time)5RFT (Competition): 15 T2B in as few sets as possible Walk rest 15 sec 100/80m row sprint [...]

28 10, 2018

Monday

By | 2018-10-29T06:00:08+00:00 October 28th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Tuck Front Lever Negative from Inversion: 10x1 with 1-3 sec pause with hips and shoulders parallel to the ground; slow negativeB: Metcon (2 Rounds for reps)AMRAP 8: 10 KB snatches each arm 35/20lbs 20 air squats 30 DU Rest 4 min Within an 8 min clock: 4 rounds of [...]

24 10, 2018

Thursday

By | 2018-10-23T16:00:50+00:00 October 24th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (AMRAP - Reps)AMRAP 12 (Practice): 2 strict chin-ups 2 strict K2E 2 strict T2B 1 unbroken complex = 1 repB: Metcon (Distance)AMRAP 30 (Competition): Max meters Every 500m dismount and farmer's carry 70/50lbs for 75m.GUT: Metcon (Weight)Double arm KB sit-ups: 3x10 HAP Score weight of one bell.

23 10, 2018

Wednesday

By | 2018-10-23T15:45:51+00:00 October 23rd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Hang Power Clean (5x3 sets across @ moderate weight)Immediately after finishing a set perform 8 heavy Russian KBS + 5 reaction power landings. (Warm these up as well.)SP A: Metcon (Weight)Clean complex: 1 clean pull 1 hang clean pull 1 hang clean 1 clean Build to heavy single of complex. [...]

22 10, 2018

Tuesday

By | 2018-10-22T22:15:34+00:00 October 22nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)5 min to play with front lever and establish a baseline.B: Weighted Pull-ups (5RM; 4 drop sets of 5 @ 80-90%)C: Dragon Flag (Accumulate 2-4 minutes of best dragon flag)Use one leg tucked or both legs tucked to accomplish best position.D: Metcon (2 Rounds for reps)AMRAP 15 (Practice): 3-6-9-... [...]

21 10, 2018

Monday

By | 2018-10-22T08:15:34+00:00 October 21st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: DB Snatch Sequence (5-5-5)Hang to bilateral landing Hang to split landing Single leg hang to bilateral landing Single leg hang to split landing Perform each variation w/ both R&L arms as well as the splits w/ both R&L leg forward.B: Back Squat (3 sets of 5 @ 24X4)C: Metcon (No Measure)For [...]

19 10, 2018

Saturday

By | 2018-10-19T19:30:12+00:00 October 19th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Justin (Time)For Time: 30-20-10 Body Weight Back Squat Body Weight Bench Press Strict Pull-upsIn honor of U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan, died July 24, 2012To learn more about Justin click hereWarm-up well and then load up. Partner up on bench/squat if space is tight! [...]