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! [...]
CrossFit Ktown - CrossFitA: Turkish Get Up (Build to heaviest 1 rep beginning with weak arm)B: Metcon (AMRAP - Reps)Choose your own adventure 25 min AMRAP: Abmat sit-up - 1 pt T2B - 2 pts Goblet squat 70/50lbs - 3pts 200m run - 4 pts Squat clean 85% of max - 5 pts 30 cal [...]
CrossFit Ktown - CrossFitA: Metcon (No Measure)10 min LAX ball sessionB: Metcon (AMRAP - Rounds and Reps)AMRAP 20: 10 burpees 50 double unders 100m farmers carry 70/50lbsC1: Front Rack Lunge (3 sets of 12 total reps)C2: Bradford Press (3x5, one rep is over and back)
CrossFit Ktown - CrossFitA: Metcon (No Measure)Fix your rowing: 10 min skill session on rowing.B1: Standing See Saw DB Press (5x10 total reps)B2: Bent Over Double KB Row (5x10)C: Metcon (Time)5 Rounds @ steady pace: 400m row 400m run Aim for same splits from round 1 to round 5.GUT: Metcon (No Measure)Double KB OH sit-ups [...]
CrossFit Ktown - CrossFitA1: Hollow Rock (10 sets of 10 seconds)A2: Arch Rock (10 sets of 10 seconds)B1: Ab wheel roll out (5x5 PAP)B2: GHD Hip Extensions (5x10-15)C: Metcon (Time)With a partner: 10-8-6-4-2 Dball or sandbag cleans 50m bear hug carry (down and back in gym) Partner A does 10 cleans AFAP then carries down [...]
CrossFit Ktown - CrossFitA: Kang Squat (5 building sets of 5 reps, moderate weight)B1: Frenchie (3 sets of max reps)B2: Diamond Push-ups (3x8-16)C: Metcon (AMRAP - Rounds and Reps)AMRAP 12 (Practice): 20 KBS left arm 20 KBS right arm 15 KB snatch L 15 KB snatch R 10 KB OHS L 10 KB OHS R [...]
CrossFit Ktown - CrossFitA: Gaza (Time)5-Rounds for time: 35 Kettlebell Swings, 1.5 pood 30 Push-ups 25 Pull-ups 20 Box Jumps, 30" 1-Mile RunIn honor, U.S. Air Force Major Lucas "Gaza" Gruenther, of Twain Harte, California, died Jan. 28, 2013To learn more about Gaza click here***You must go out the FRONT door or garage door. New [...]
CrossFit Ktown - CrossFitA: Back Squat (20RM RETEST (make-up))A: Speed Squats (10x2 @ 60% OTM)B: Metcon (3 Rounds for reps)6 Rounds (Competition): 1 min row for cal 1 min abmat sit-ups 1 min double unders 1 min rest Score will be total cal in spot one, total sit-ups, then total double unders.
CrossFit Ktown - CrossFitA: Power Clean + Split Jerk (20 min for 1RM)B: Metcon (Time)4 Rounds (Your Pace): 2x200m run 200m farmer's carry Farmer's carry weight should be such that you could do 200m unbroken while fresh.
CrossFit Ktown - CrossFitA: Bench Press (5RM RETEST)B: CrossFit Games Open 12.1 (AMRAP - Reps)7-Minute AMRAP of: Burpees to a 6" targetXTRA: Metcon (Weight)With a partner, carry the heaviest sandbag or Dball you can manage down and up the hill (800m). Score weight. Note interesting fact about partner.