Monthly Archives: January 2019

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31 01, 2019

Friday

By | 2019-01-31T21:16:04+00:00 January 31st, 2019|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (20RM)B: Metcon (Time)Every 4 min for 5 sets: 9 DB PC 50/35lbs 15 DB front squats 21/15 cal bike (or scale to row/ski) Score is slowest round.

30 01, 2019

Thursday

By | 2019-01-30T14:15:25+00:00 January 30th, 2019|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Pseudo Planche Push-ups (Accumulate 16-24 high quality reps)B: Deficit Deadlift (Build to tough set of 4 TnG in 4-5 sets)Standing on 25 or 45lb plateC: Metcon (Time)For time: 3 rounds - 30 double unders 7 deadlifts 225/155lbs 2 rounds - 30 double unders 7 deadlifts 275/185lbs 1 round - 30 double [...]

29 01, 2019

Wednesday

By | 2019-01-29T18:30:26+00:00 January 29th, 2019|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Metcon (3 Rounds for reps)AMRAP 4: 10 hang power snatches 75/55lbs 10 burpees over the bar Rest 4 min AMRAP 8: 20 S2OH 75/55lbs 15 T2B 10 BJO 24/20" Rest 8 min AMRAP 12: 20 alternating pistols 30 hang power cleans 95/65lbs

28 01, 2019

Tuesday

By | 2019-01-28T18:16:02+00:00 January 28th, 2019|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Snatch (Every 2 min perform 1.1.1 for 5 sets, building)Take 10-12 seconds between each snatch rep during the cluster. Only build if movement is crisp and clean!B: Double KB Front Rack Reverse Lunges (Every 2:30 perform 60 seconds worth of WL; 4 sets)C: Metcon (AMRAP - Reps)AMRAP 10: 50 thrusters 45/35lbs [...]

27 01, 2019

Monday

By | 2019-01-28T16:45:55+00:00 January 27th, 2019|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA1: Push Press (3-3-3-3-2)A2: Renegade Row (5 sets of 20 alt reps)B: Metcon (5 Rounds for time)Every 4 min for 5 total sets: 50ft handstand walk 10 C2B 25 cal rowXTRA: Pseudo Planche Push-ups (Perform 10 sets of 3 from the rings)

25 01, 2019

Saturday

By | 2019-01-25T19:30:15+00:00 January 25th, 2019|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Planche (10 sets of 3-5 sec straight arm tucked hold)B: Metcon (Time)5RFT: 5 bar MU 10 front squats 135/95lbs 20 burpees over the bar 30 air squats 40 push-ups Bar starts on the ground, no racks. Time cap = 35 min. Scale bar MU to jumping bar MU.

24 01, 2019

Friday

By | 2019-01-20T18:15:56+00:00 January 24th, 2019|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Agility ladder: 5 reps 1 foot in each box 4 reps total lateral 3 reps 1 foot in each box 2 reps total lateral 1 rep 1 foot in each boxB: Metcon (Time)AMRAP 12: 50m farmer carry 30 sec FLR on rings 30 sec hollow hold Rest 2 min [...]

23 01, 2019

Thursday

By | 2019-01-24T06:30:24+00:00 January 23rd, 2019|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitW/U: 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 10A: 1 1/4 Front Squat (5-5-5-5)B: [...]

22 01, 2019

Wednesday

By | 2019-01-20T18:00:40+00:00 January 22nd, 2019|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Pseudo Planche Push-ups (Accumulate 20 intense reps, rest as needed)B1: Deadlift (5-6 sets to hit tough TnG 3)B2: Single Arm DB Press + Push Press (4 sets of 6+12)C: Metcon (3 Rounds for reps)Every 30 sec for 4 min: 1 power snatch Rest 2 min AMRAP 4: Wall walk 1/2/3/4/5... Power [...]

21 01, 2019

Tuesday

By | 2019-01-20T18:00:39+00:00 January 21st, 2019|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Metcon (3 Rounds for reps)AMRAP 4: HSPU - 1/2/3/4/5... C2B - 1/2/3/4/5... Rest 4 min AMRAP 8: 1k row 100 DU AMRAP DB devil's press in remaining time Rest 8 min AMRAP 12: 12 BJO 24/20" 12 T2B 12 push-ups Score total reps in AMRAP 1, # of devil's presses in [...]