CrossFit Ktown - CrossFitA: Metcon (Time)Happy New Year! Grab a friend or family member(s) as well as a deck of cards. Shuffle. Hearts: Burpee Diamonds: V-up or sit-up Spades: Tuck jump or air squat Clubs: Superman Take turns flipping a card over. Perform the movement corresponding to the card's suit. Number of reps dictated by [...]
CrossFit Ktown - CrossFitA1: Bent Arm Frog Stand (5 sets of 10-20 seconds)A2: Dip Support w/ Full Compression (5 sets of 10-20 seconds - bias compression!)B: Metcon (Time)Adios, 2018! 20RFT: 1 front squat @ 85% 8 hand release push-ups Use rack for FS. Don't snake the HR push-ups, 2019 is watching...
CrossFit Ktown - CrossFitA: Front Rack Lunge (20-16-12-8 building in weight, walking if possible)B: Metcon (AMRAP - Rounds and Reps)AMRAP 20: 5 SDHP 95/65lbs 7 thrusters 9 hang power cleans Scale weight so you can do big sets. Ideally each movement is performed unbroken for as long as possible.
CrossFit Ktown - CrossFitA: Split Jerk (3-3-2-2-1-1-1)EMOM x 7B: Metcon (3 Rounds for time)@ the 0 3 rounds for time 16 1-arm db hang squat clean @ 50/35 10 hspu @ the 10' mark 3 rounds for time 8 db facing burpee 10 c2b pull up @ the 20' mark 3 rounds for time 16 [...]
CrossFit Ktown - CrossFitA1: Kang Squat (5x5)A2: Bent Over Double KB Row (5x8)B: Metcon (AMRAP - Reps)10 min amrap3-6-9-12.....Russian KB swing @ 70/50 3-6-9-12.....row calories 3-6-9-12.....goblet squats @ 70/50
CrossFit Ktown - CrossFitXMAS: Metcon (Time)12 Days of Christmas: 1 - Superman-makers (sq clean) 2 - Muscle-ups/C2B/pull-ups/ring rows 3 - 2-count mountain climbers 4 - Box jumps/step-ups 24/20" 5 - S2OH BB/DB 6 - Power clean BB/DB 7 - T2B/knee raises 8 - Walking lunges DB weighted/BW 9 - Burpees!!! 10 - Alt. pistols DB [...]
CrossFit Ktown - CrossFitA: Planche (Test where you're at in progression)B: KBS + Burpee Test (Time)3RFT: 25 KBS 70/50lbs 25 burpeesXTRA: Tabata Row (Distance)1 full Tabata (8 rounds) of 20 sec work, 10 sec rest. Set monitor so there will be no rollover meters. Score total meters from monitor memory.
CrossFit Ktown - CrossFitA: Single Arm Dumbell Press (8RM ea arm, score lower weight, note other)B: PC + Burpee Test (SSS) (2 Rounds for time)15-12-9 Power clean 115/75lbs Burpees over the bar AFAP Rest 10 min, repeat
CrossFit Ktown - CrossFitA: Rowing Warm-up (10 min) (No Measure)Warm-up: - 1 min 1/4 pressure - 1 min 1/2 pressure - 1 min 3/4 pressure - 1 min full pressure, all at 18 SPM *1/4 pressure means bringing power to just the last 1/4 of the stroke while rowing lightly for that first 3/4, 1/2 [...]
CrossFit Ktown - CrossFitA: Deadlift (1RM)B: 75 T2B Test (Time)Perform 75 T2B for time. Time cap 15 min.