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Monthly Archives: October 2018

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7 10, 2018

Monday

By | 2018-09-28T19:33:13+00:00 October 7th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (20RM RETEST)B: Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsGUT: Metcon (No Measure)Accumulate 60 L-hang flutter kicks

5 10, 2018

Saturday

By | 2018-09-28T19:33:12+00:00 October 5th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Hang Clean and Jerk (1 building rep every 90 seconds until 2 misses)B: Press (3x3)C: Metcon (Time)15 min movement/mobility Recover for test week! 20RM squat on Monday...

4 10, 2018

Friday

By | 2018-09-28T19:33:10+00:00 October 4th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (7 sets of 3 @ 60% - OTM)B: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsXTRA: Metcon (Time)For time AFAP: 20-15-10 cal row cal bike cal ski

3 10, 2018

Thursday

By | 2018-09-28T19:16:56+00:00 October 3rd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Power Jerk (10 min skill then 3-3-2-2-1-1)B: Metcon (Weight)4RNFT (Your Pace): 5 TGU R 10 single arm KBS R 10 single arm KB PP R 5 TGU L 10 single arm KBS R 10 single arm KB PP RGUT: Metcon (Weight)Double KB abmat sit-ups: Accumulate 30 reps HAP

2 10, 2018

Wednesday

By | 2018-09-28T16:00:31+00:00 October 2nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Bar Muscle-ups (15 min skill work)B: Metcon (Time)8-7-6-5-4-3-2-1 for time (Competition): Bar muscle-ups Squat snatches 95/65lbs Squat snatch weight should be light (~50%).C: Dips (2 max rep sets w/ 90 sec rest)XTRA: Assault Bike - 30/30 for 10 min (Calories)30 seconds hard, 30 seconds slow spin, score total calories

1 10, 2018

Tuesday

By | 2018-09-28T16:00:28+00:00 October 1st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat + Back Squat (6 sets of 2+4 @ 85% - 30 min)B: Metcon (Time)For time (Practice): 30/25 cal row double KB OH carry circa gym 30/25 cal row double KB front rack carry circa gym 30/25 cal row double KB farmer's carry circa gym Go HAP on each carry. [...]