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Monthly Archives: February 2019

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28 02, 2019

Friday

By | 2019-02-28T21:15:49+00:00 February 28th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: CrossFit Games Open 16.2 (AMRAP - Reps)4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9 @ 275# [...]

27 02, 2019

Thursday

By | 2019-02-26T20:15:45+00:00 February 27th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Planche (10 min planche play)B: Front Lever (10 min lever play)Full, straddle, tucked, or on the floor.C: Metcon (AMRAP - Rounds)AMRAP 15: 250m row 50ft seal walk 1/1 TGU 50m/side mixed carry (KB farmer's, DB OH) 30 sec FLR on rings

26 02, 2019

Wednesday

By | 2019-02-26T19:45:45+00:00 February 26th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Weight)4 sets every 2-3 minutes of 2 hang power cleans + 5 deadlifts. Entire set must be TnG unbroken.B: Clean and Jerk (E2MOM: 12 reps 95/65lbs for 3 total sets)C: Metcon (2 Rounds for time)For time: 15 T2B 30 (15/15) 1 arm DB hang CJ 50/35lbs 15 DB facing burpees [...]

25 02, 2019

Tuesday

By | 2019-02-25T14:16:27+00:00 February 25th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Push Press (4x2-3, no TnG )A2: Strict Pull-ups (4x3-5 reps, if too easy slow tempo down)B: Metcon (3 Rounds for reps)AMRAP 4: 30 KBS 50/35lbs 200m run 100m suitcase carry Dips in remaining time Rest 1 min AMRAP 4: 30 KBS 200m run 50 ft single DB OHWL Strict pull-ups in [...]

24 02, 2019

Monday

By | 2019-02-24T19:46:45+00:00 February 24th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Weight)E90s for 5 sets: 1 power snatch 1 OHS 1 squat snatch Begin at ~60% and build.B: Front Squat (3-3-3 in 15 min)C: Metcon (Time)For time: 150 DU into 2 rounds of 12 deadlifts 135/95lbs 12 BJO 24/20" into 150 DU into 2 rounds of 12 deadlifts 225/145lbs 12 BJO [...]

22 02, 2019

Saturday

By | 2019-02-22T20:30:21+00:00 February 22nd, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Hang Power Clean + Split Jerk (1+1 @ 60% every 15 sec for 4:45 (20 total reps))B: Metcon (Time)3RFT: 15 BW bench press 20 single arm Chinese DB rows 40/25lbs 20 single arm Chinese DB rows 40/25lbs 40/30 cal bike

21 02, 2019

Friday

By | 2019-02-21T22:16:12+00:00 February 21st, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetB1: Ring Push-ups (5x8-15)B2: Strict chin-up (5 sets of 85% max rep)GUT: GHD Situps (50 [...]

20 02, 2019

Thursday

By | 2019-02-21T22:01:10+00:00 February 20th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: 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 10B: Band Assisted Tuck Planche (10 [...]

19 02, 2019

Wednesday

By | 2019-02-19T19:15:15+00:00 February 19th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Deadlift (7-5-3-2-2-2)B: Metcon (AMRAP - Reps)E2MOM for 3 sets: 15 power snatch 75/55lbsC: Metcon (Time)For time: 30 cal row 15 thrusters 95/65lbs 20 cal row 10 thrusters

18 02, 2019

Tuesday

By | 2019-02-18T15:15:29+00:00 February 18th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: DB Bench Press (3x10-12)A2: Strict Pull-ups (3x3-5)Scale up to lean away pull-ups, scale down to banded pull-up w/ 4 second negative.B: Metcon (AMRAP - Reps)EMOM 20: 1st - 5 DB deadlift + 5-7 C2B 2nd - 30-60 DU 3rd - 3-4 DB devil press + 4-8 HSPU 4th - 25m heavy [...]