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So far wodify has created 698 blog entries.
27 04, 2017

Friday

By | 2017-04-27T20:45:17+00:00 April 27th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Barbell Cossack Squat (5x10 total reps, moderate)B): Front Lever (Accumulate 30-45 quality seconds.)Full, straddle, tucked, or on the floor.C): Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Scale to 3 or 4 rounds as needed.

26 04, 2017

Thursday

By | 2017-04-26T20:15:34+00:00 April 26th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Flight Simulator (Time)5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double undersMay scale to 3-6-9-... etc. May also scale to SU.B1): KB Floor Press (4x8)B2): Double KB Bent Row (4x8)One KB in each hand, torso parallel to ground, pull elbows back behind torso.C): Metcon (AMRAP - Reps)EMOM 12: odds - 16/18/20 KBS (50/35lbs) evens - 16/18/20 plate-weighted [...]

25 04, 2017

Wednesday

By | 2017-04-25T23:00:34+00:00 April 25th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Press (5-5-5-5-5)B): Push Press (3-3-3-3-3)C): Split Jerk (1-1-1-1-1 (or default jerk))D): 500m, 90 sec rest, 500m test (Time)500m row rest in erg 90 sec 500m row Score is total time for 1kXTRA): Metcon (No Measure)4 min bike Z1, 1 min plank on rings, x4

24 04, 2017

Tuesday

By | 2017-04-24T21:13:26+00:00 April 24th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Deadlift (7x3; building to heavy triple)SP A): Power Snatch (7x3; building to heavy triple)B): Metcon (AMRAP - Rounds and Reps)10 Min AMRAP: 10 C2B 20 Air Squats 40 DU or 80 SUXTRA): Metcon (No Measure)4 RNFT: 3 Wall Walks 100m Double OH KB Carry

23 04, 2017

Monday

By | 2017-04-23T21:47:32+00:00 April 23rd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Back Squat (60%x2x10 - speed squat, rest 15 seconds)A2): Box Jumps (10x3 - jumping as high as possible, rest 1 min)B): Weighted Chin-ups (5RM)C): Metcon (Time)Practice: 50 alt. pistols 40 T2B 30 burpees to 6"

20 04, 2017

Friday

By | 2017-04-20T20:00:28+00:00 April 20th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Shrimp Squat (5x5 ea leg - weighted if possible (goblet))A2): Ab wheel roll out (5x5-8 tough reps)B): Metcon (Time)Competition: 9-15-21 Thrusters 105/75lbs Calorie row

19 04, 2017

Thursday

By | 2017-04-19T20:00:37+00:00 April 19th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bench Press (3x3 each of wide, normal, narrow - speed bench)A2): Muscle-ups (9x1/2/3)Scale to equal number pull-ups and dips.B): Front Squat (4x4 @ 22X2)C): Metcon (Time)Practice: 5RFT - 15 WB 20/14lbs 15 BJ 24/20" 50 DU/SU For time, but movement-focus!XTRA): Metcon (AMRAP - Reps)EMOM 12: odds - 15/12 cal row evens [...]

18 04, 2017

Wednesday

By | 2017-04-25T14:38:00+00:00 April 18th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): L-seated DB press (5 sets of 6 each arm, alternating)A2): Standing BB Curl (5x6)B1): GHD Hip Extensions (3x20 - weighted)B2): Six Pack Back w/ DB (3x6 - light DBs)C): Metcon (Time)Competition: 5RFT - 5 deadlifts (80%) 10 burpees over the barbell *10 min cap **Read last night's blog post!XTRA): Metcon (5 [...]

17 04, 2017

Tuesday

By | 2017-04-17T18:15:30+00:00 April 17th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitPre): Metcon (No Measure)L-hang: accumulate 90 secondsFX A): Banded Deadlift (7x3 building, heavier than last week)SP A): Power Clean + Split Jerk (7x3+1 building)B): Metcon (AMRAP - Reps)EMOM 18: 1st - 6-10 HSPU + 20 sec HS hold 2nd - 5 sec hollow hold + 30 flutter kicks + 5 sec hollow [...]

16 04, 2017

Monday

By | 2017-04-16T20:36:12+00:00 April 16th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bulgarian Split Squat (3x8 heavier than last week)A2): Weighted Chin-ups (5x5 heavier than last week)B): Metcon (AMRAP - Rounds and Reps)AMRAP 16: 500m row 25m bear hug carry 10 squats w/ bear hug weight 15 T2B ()