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Monthly Archives: February 2019

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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 [...]

17 02, 2019

Monday

By | 2019-02-18T12:16:00+00:00 February 17th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Clean and Jerk (E90s: 2+1 for 5 sets building)B: Back Squat (3-3-3 - 15 min to hit a tough triple)C: Metcon (2 Rounds for time)0-3 minutes: 30 power clean 125/85lbs @3 min mark: 15-12-9-6-3 for time Front squats 95/65lbs Burpees over the bar

15 02, 2019

Saturday

By | 2019-02-15T19:45:38+00:00 February 15th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Pseudo Planche Push-ups (12 sets of 2 on rings)B: Metcon (Time)"Waterproof" 21-15-9 Row calories Front squats 95/65lbs 15-12-9 T2B Hang squat cleans 95/65lbs 12-9-6 Bar facing burpees Thrusters 95/65lbs

14 02, 2019

Friday

By | 2019-02-12T14:15:23+00:00 February 14th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Boat Pose (Tabata)B: Metcon (AMRAP - Reps)AMRAP 8: 50 power snatches 95/65lbs AMRAP of bar MU in remaining time Score is # of bar MU reps. Scale weight appropriately.GUT: Metcon (AMRAP - Reps)Seated straight leg piked leg lifts: accumulate your 30 best reps

13 02, 2019

Thursday

By | 2019-02-12T14:00:19+00:00 February 13th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Snatch (E2MOMx5: 1.1 - 15 sec btwn reps)B: Metcon (Time)For time: 75 wallballs 20/14lbs OTM - 5 deadlifts 225/155lbs Begin with 5 DL.GUT: Metcon (AMRAP - Reps)Accumulate 100 alternating hanging knee raises. Knees should be lifted up towards one side of the body and then the other. Each lift = 1 [...]

12 02, 2019

Wednesday

By | 2019-02-12T14:45:31+00:00 February 12th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Calories)EMOM 28: 1st - 45 sec rowing, consistent cal 2nd - 2 cleans + 4 squats all with sandbag or Dball 3rd - 30-50 DU 4th - 6-10 HSPU Score is round with lowest calories.XTRA: Metcon (No Measure)3 sets of 8-12 elbow lowers

11 02, 2019

Tuesday

By | 2019-02-11T12:34:42+00:00 February 11th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Weight)Every 2 min for 4 sets: 2 push press + 1 split jerk BuildingB: CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-BarXTRA: Seated Straight Leg Piked Leg Lifts (3x12)

10 02, 2019

Monday

By | 2019-02-10T18:01:07+00:00 February 10th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat (5RM)B: Metcon (4 Rounds for calories)AMRAP 3: 21 OHS 95/65lbs 21 burpees over the erg Max cal row Rest 3 min AMRAP 3: 18 OHS 115/80lbs 18 burpees over the erg Max cal row Rest 3 min AMRAP 3: 15 OHS 135/95lbs 15 burpees over the erg Max cal [...]

8 02, 2019

Saturday

By | 2019-02-08T10:45:35+00:00 February 8th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Time)Partner up 1 male + 1 female: Rx - 80 T2B 70 Squats 125lbs 60 C2B 50 Squats 125lbs 40 Bar MU OR Rxish - 70 T2B 60 Squats 105lbs 50 Pull-ups 40 Squats 105lbs 30 C2B OR Scaled - Load @ 85lbs. For the squats load a women's bar [...]