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So far wodify has created 874 blog entries.
17 12, 2017

Monday

By | 2017-12-17T18:30:36+00:00 December 17th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Sumo Deadlift (1 rep @ ~85% every 45 sec for 12 sets)SP A: Power Clean + Split Jerk (1 rep @ ~80% every 45 sec for 12 sets)B: CrossFit Games Open 17.2 (AMRAP - Reps)12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then [...]

15 12, 2017

Saturday

By | 2017-12-15T23:32:27+00:00 December 15th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA: Clean and Jerk (Build to heavy 2+1; then 90% for 2 more sets 2+1)B: Push Press (4x4 HAP)C: Press (3x10 HAP)

14 12, 2017

Friday

By | 2017-12-14T19:30:13+00:00 December 14th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA: Frankenstein Squat (5-5-3-3-3)B: Front Squat (3RM; then 2 sets of 3 @ 90%)C): Metcon (AMRAP - Rounds and Reps)AMRAP 20 (Competition): 5 power snatches 95/65lbs 10 pull-ups 15 power cleans 95/65lbs 20 box jumps 24/20"

13 12, 2017

Thursday

By | 2017-12-13T19:00:24+00:00 December 13th, 2017|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 (No Measure)10 min of [...]

12 12, 2017

Wednesday

By | 2017-12-12T20:15:34+00:00 December 12th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)Coach-led shoulder prepB): T2B Lynne (AMRAP - Reps)5 Rounds - Max rep BW bench press Max rep T2BA good scale for the BW bench press would be a weight you can get 8-12 reps on your first set.C): Metcon (Time)For time (Competition): 12-9-6-3 cal AB 12-12-12-12 burpees

11 12, 2017

Tuesday

By | 2017-12-11T19:16:14+00:00 December 11th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (5RM; then 2 sets of 5 @ 90%)B1: Kneeling KB Press (3 sets of 5 ea arm - press from side that is down)B2: Goblet Pistols (3x5 ea leg @ tough weight)C: Metcon (AMRAP - Reps)Custom AMRAP (Competition): 2k row + max DU in remaining time Clock is athlete's [...]

10 12, 2017

Monday

By | 2017-12-10T19:17:55+00:00 December 10th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Deadlift (5RM TnG; then 2 sets of 5 TnG @ 70%)SP A: Snatch (3RM; then 2 sets of 3 @ 90%)B: CrossFit Games Open 12.5 (AMRAP - Rounds and Reps)Complete AMRAP in 7 minutes of: 100/65 Thruster, 3 reps 3 Chest to bar Pull-ups 100/65 pound Thruster, 6 reps 6 [...]

8 12, 2017

Saturday

By | 2017-12-09T06:30:19+00:00 December 8th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (Weight)Snatch + OHS: use 3+3 sets to build up to a heavy 3+3

7 12, 2017

Friday

By | 2017-12-08T00:53:03+00:00 December 7th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Curtsy Box Step-up (5x5 each leg, building)FX B): Speed Deadlift (10x2 @ ~60%, not TnG)SP B): Clean Pull (5 sets of 4 @ 85%, not TnG)C): CrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Scale to KBS [...]

6 12, 2017

Thursday

By | 2017-12-08T00:53:08+00:00 December 6th, 2017|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 - Rounds)AMRAP 30 [...]