CrossFit Ktown - CrossFitA: Split Jerk (3-3-2-2-1-1)B: Metcon (AMRAP - Rounds and Reps)AMRAP 15: 60 DU 30/21 cal row 15 OHS 95/65lbsGUT: Metcon (Time)Accumulate 4 min in a dball bear hug hold 100/80lbs. Score total time it took in seconds as reps. For example, if it took you 10 min to accumulate the 4 min, [...]
CrossFit Ktown - CrossFitA1: Death Walk (20-20-20-20 - total steps, use DB)AKA death march or walking deadliftA2: Dip Support w/ Full Compression (4x20-30 sec)A3: Russian Twists (4x20 )B: Metcon (4 Rounds for weight)Every 5 min for 4 sets: 5 deadlifts building 5 BBJO 24/20" 5/5 1-arm DB PP building 60 sec best hollow body hold [...]
CrossFit Ktown - CrossFitA: Back Rack Lunge (12-12-12-12 total reps, in place)B: Metcon (AMRAP - Rounds)Every 2 min until failure: 200m run 5 pull-ups 5 push-ups 5 air squats then 6-6-6, 7-7-7, ... Compare to 5/14/18. Also, if failure occurs before 10-10-10, work your way back down to 5-5-5 after a 1 min rest. Score [...]
CrossFit Ktown - CrossFitA: Bench Press (15-12-9-6-3 building)B: Metcon (AMRAP - Rounds and Reps)Grab a partner! AMRAP 20: 500m row split anyway (both rowing same time) 40KBS @ tough weight 20 burpees Row happens simultaneously for a total of 500m (250/250 or 300/200 or ?). Then the 40KBS will be split 20/20. Then the burpees [...]
CrossFit Ktown - CrossFitA: Front Rack Lunge (10-10-10-10 total, in place)B: Metcon (5 Rounds for reps)3 min on, 1 min off, 5 rounds: 20 GHD hip extensions 25 abmat sit-ups AMRAP DU in remaining time Score DU each round.
CrossFit Ktown - CrossFitA1: Power Jerk (3-3-3-3-3)A2: Bent Over Row (5-5-5-5-5 (barbell))B: Metcon (AMRAP - Reps)Every 2 min for 10 total sets: A - 5-10 BBJO 24/20" + 200m run B - 20-30 sec tucked L-hang + 10-20 sec dip support hold on rings You should alternate between A and B with a total of [...]
CrossFit Ktown - CrossFitA: Snatch (1RM)B: Metcon (2 Rounds for reps)AMRAP 10: 5 T2B 10 HSPU 15 wallball 20/14lbs Rest 5 min AMRAP 10: 5 C2B 10 single arm DB HCJ (5/arm) 15 air squatsGUT: KB Side Bend (4 sets of 8-12 reps ea side HAP)
CrossFit Ktown - CrossFitA: Kang Squat (8-8-8-8)B: Metcon (Time)10RFT: 15 cal row 10 push-ups 5 back squats (BW or building)GUT: Metcon (AMRAP - Reps)Ab wheel roll-out: 5x5
CrossFit Ktown - CrossFitA: Metcon (Time)For time: 1k row 50 strict pull-ups 1k row 100 push-ups 1k row 150 air squatsGUT: Metcon (AMRAP - Reps)Max hold plank: Hold front plank as long as possible on hands or elbows or mixing the two. Score your total seconds as "reps".
CrossFit Ktown - CrossFitMetconMetcon (Time)5 rounds for time: (35 minute time cap) 200m odd object carry (sandbag/farmer carry/overhead plate carry) 50 Deadlifts 40 Hang Power Cleans 30 Push Jerks Round 1: 95/65 Round 2: 115/80 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115