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Monthly Archives: June 2019

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30 06, 2019

Monday

By | 2019-06-30T20:45:31+00:00 June 30th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (5RM; then 2 more sets of 5 @ 90%)B: Metcon (AMRAP - Rounds)Macho Man -ish: EMOM of 3 power clean 185/105lbs 3 front squats 3 S2OH Cap @ 16 min. Score is total rounds completed before failure to finish the work in the minute. If you scale the weight, [...]

28 06, 2019

Saturday

By | 2019-06-28T20:00:55+00:00 June 28th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Time)Grab a partner! Jacked and Tan Classic Event 3: 50 thrusters 50 cal row 50 heavier thrusters 50 cal row Rx - Men 95 and 125lbs, Women 65 and 85lbs Rxish - Men 75 and 105lbs, Women 55 and 75lbs Scaled - Men 45 and 75lbs, Women 35 and 55lbsB: [...]

27 06, 2019

Friday

By | 2019-06-27T09:15:35+00:00 June 27th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Linda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

26 06, 2019

Thursday

By | 2019-06-26T18:15:43+00:00 June 26th, 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: Metcon (AMRAP - Reps)EMOM 32: [...]

25 06, 2019

Wednesday

By | 2019-06-25T20:15:31+00:00 June 25th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (90%x5x5)B: Metcon (3 Rounds for time)Every 5 min for 3 sets: 20 BJ 24/20" 15 T2B Thrusters 1st set - 12 @ 135/85lbs 2nd set - 9 @ 155/95lbs 3rd set - 6 @ 175/105lbsGUT: Metcon (AMRAP - Rounds)10 GHD oblique sit-ups 20 side plank crunch ea side 30 [...]

24 06, 2019

Tuesday

By | 2019-06-24T20:32:11+00:00 June 24th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Weight)EMOM 20: 1st - 2-3 strict pull-ups (weighted?) 2nd - 1 TGU R (heavy) 3rd - 1 wall walk 4th - 1 TGU L (same) Score pull-up + KB weight.B: Metcon (AMRAP - Rounds and Reps)At the 20 min mark of EMOM: AMRAP 10 - 15 cal row 10 Russian [...]

23 06, 2019

Monday

By | 2019-06-23T19:30:38+00:00 June 23rd, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (5RM; then 4 sets of 5 @ 90%)B: Metcon (Weight)EMOM 16: odds - 5-7 front squats evens - 5-7 S2OH @ FS weightGUT: Metcon (AMRAP - Reps)For quality: 10 stall bar leg raises 20 alt. single leg T2B 30 V-ups 40 GHD sit-ups 50 abmat sit-ups

21 06, 2019

Saturday

By | 2019-06-21T22:00:31+00:00 June 21st, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Time)Jacked and Tan Classic Event 5: 4 cleans 4 front squats 4 S2OH 15 ring MU 3 cleans 3 front squats 3 S2OH 12 ring MU 2 cleans 2 front squats 2 S2OH 9 ring MU 1 clean 1 front squat 1 S2OH This is meant to be a partner [...]

20 06, 2019

Friday

By | 2019-06-20T12:30:46+00:00 June 20th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (AMRAP - Reps)Tabata: Hollow rocks Russian KBS 35/25lbs 20 sec hollow rocks, 10 sec rest, 20 sec Russian KBS, 10 sec rest, x8B: Metcon (Time)For time: 1 mile run 5 min to establish 1RM deadlift 2k row 5 min to establish 1RM S2OH from floor Score time. Note weights.GUT: Metcon [...]

19 06, 2019

Thursday

By | 2019-06-19T19:16:39+00:00 June 19th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Agility Ladder (5 passes lateral, ea side; 10 regular passes)B1: Cuban Press (3x8 w/ DB)B2: Lu Raises (3x8 w/ tough DB)C: Metcon (Time)For quality: 60-50-40-30-20-10 sec hold of Sorenson (weighted?) Double KB OH Squat on tension Double KB front rack FLR on ringsGUT: Metcon (No Measure)Accumulate 60 sec ea side in [...]