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So far wodify has created 784 blog entries.
8 08, 2017

Wednesday

By | 2017-08-08T20:30:42+00:00 August 8th, 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 w/ [...]

7 08, 2017

Tuesday

By | 2017-08-08T05:00:06+00:00 August 7th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Sumo Deadlift (EMOM 10: 3 reps @ moderate weight)SP A): Power Clean (EMOM 10: 3 reps @ 60-70%)B): Metcon (No Measure)EMOM 21: 1st - 10 alt. pistols 2nd - 5 diamond push-ups + 10 abmat sit-ups 3rd - 10 KB SDHP + 10 sec side plank ea. side

6 08, 2017

Monday

By | 2017-08-06T19:15:29+00:00 August 6th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Back Squat (50%x3, 60%x3, 70%x2, 80%x2, 90%x1)A2): Pull-ups (5x7-14 UB kipping pull-ups - no tears!)B): Metcon (Weight)7RNFT (practice): 7-14 UB WB 30/20lb 7-14 UB dips 7 BB or ab wheel roll outs Strive for UB. Scale as needed to hit at least 7 reps UB on WB and dips. Rest as [...]

3 08, 2017

Friday

By | 2017-08-03T23:00:51+00:00 August 3rd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Push Press (1-1-1-1-1-1 w/ 2 sec pause in bottom of dip)SP A): Split Jerk (1-1-1-1-1-1 w/ 2 sec pause in bottom of dip)B): Hidalgo (Time)For Time: Run 2 Miles Rest 2-Minutes 20 Squat Cleans, 135# 20 Box Jumps, 24'' 20 Walking Lunge Steps, 45# Plate Overhead 20 Box Jumps, 24" [...]

2 08, 2017

Thursday

By | 2017-08-03T00:46:56+00:00 August 2nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (5x5 heavier than last week)B): Metcon (AMRAP - Reps)4-5RNFT (practice): 500m row @ 2k+20 10-15 UB T2B (accumulate at least 10 even if not UB) 10 side plank knee crunch ea. side 30 sec straddle stretch 15 sec couch stretch ea. side Score is total T2B reps.

1 08, 2017

Wednesday

By | 2017-08-01T18:15:28+00:00 August 1st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Deadlift (build to tough single; then 1 max TnG set 80%)SP A): Clean and Jerk (1+1; 90%x1+1x2; 3 sec pause below knees)B): Metcon (AMRAP - Reps)EMOM 15: 1st - 15/12/9 HSPU 2nd - 15/12/9 GHD sit-ups 3rd - 60/40/20 DUXTRA): Metcon (No Measure)Not for time: 50 candlesticks 100 Russian twists [...]

31 07, 2017

Tuesday

By | 2017-07-31T20:45:19+00:00 July 31st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bench Press (5x3)A2): Ring Rows (5x5 @ 21X2, scale up or down appropriately)B): Metcon (AMRAP - Rounds and Reps)AMRAP 20 (competition): 25 ft plate OHWL 45/25lbs 10 burpees onto plate 25 ft plate OHWL 10 C2BXTRA): Metcon (Weight)Accumulate 90 seconds in tough plate pinch grip. Both hands same time. Clock stops [...]

30 07, 2017

Monday

By | 2017-07-30T18:15:36+00:00 July 30th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (3x8 heavier than last week)B): Metcon (Weight)5 rounds (practice) - AMRAP 3: 3 power snatch 50% 6 push-ups 9 air squats Rest 1 min Score is weight which is used to deemphasize intensity and focus movement quality. Fx scale to 6 alt. DB snatches @ moderate weight.XTRA): Metcon (No [...]

28 07, 2017

Saturday

By | 2017-07-23T16:33:58+00:00 July 28th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (8x3 heavier than last week)B): Small (Time)3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24" 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click here