CrossFit Ktown - CrossFitA: Agility Ladder (15 passes regular building in speed)B: Handstand (Accumulate 30/60/120 seconds in your toughest HS.)Piked Feet elevated piked Wall facing Wall FreestandingC: Metcon (6 Rounds for reps)2 minute round: 200m run AMRAP DU in remaining time Walk rest 1 min x6 Score DU each round.
CrossFit Ktown - CrossFitA: Metcon (Weight)E2MOM for 7 sets: 1 Power clean + 1 front squat + 1 jerkB: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsThis one and then one more before the Cindy AMRAP!GUT: Metcon (AMRAP - Rounds)EMOM 10: 10 sec single arm plank from rings R, then 10 sec L, then 10 sec [...]
CrossFit Ktown - CrossFitA1: Hollow Body Pulldowns (4x15-20)A2: Bar Muscle-ups (4x3-6 BMU or jumping BMU)A3: GHD Situps (4x12-18)B: Metcon (2 Rounds for time)1k row 3 min rest 1k row Score each 1k row.GUT: KB Side Bend (4x8-12 ea side)
CrossFit Ktown - CrossFitA: Box Squat (3-3-3-3-3)B: Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsContinuation of the cumulative benchmarks!GUT: Metcon (No Measure)For quality: 30 sec L-hang 10 strict T2B 20 sec L-hang 20 V-ups 10 sec L-hang 30 straight leg sit-ups
CrossFit Ktown - CrossFitA: Power Snatch + Hang Snatch (Build to a tough 1+1)B: Metcon (Time)10-9-8-7-6-5-4-3-2-1: Hang power snatch @ 95/65lbs Alt overhead lunges in place T2B Can scale OH lunges to front rack. Lunges are split between legs. For example the set of 10 will be 5 lunges ea leg.
CrossFit Ktown - CrossFitA1: Supinated Grip Bent Over Row (4x10)A2: Back Squat (8-8-8-6)B: Metcon (Time)3RFT: 25 wallballs 15 pull-ups 10 burpees Rest 60 sec Score total time including the two 60 sec rests.GUT: Metcon (No Measure)Accumulate 75 seconds in your best straddle L-hang. Emphasis on best. And L. :)
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 (4 Rounds for time)4RFT: [...]
CrossFit Ktown - CrossFitA: Power Clean + Power Jerk (EMOM 10: 1 rep building from ~60%)B: Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsReminder that this is workout #2 of the 5 cumulative workouts we will perform. Note your cumulative time thus far.
CrossFit Ktown - CrossFitA1: Bulgarian Split Squat (4x6/leg)A2: Single Arm DB Bench Press (4x8/arm)B: Suitcase Carry (Max load for 10 mats; rest between R&L)C: Metcon (3 Rounds for time)Each round scored and added together for final time: 500m row Rest 1 min 500m row Rest 2 min 500m row
CrossFit Ktown - CrossFitA1: Single Leg Landmine RDL (4x6/leg)A2: Single Arm Ring Row (4x8/arm)A3: Ring Dip Tucked Support (4 sets ALAP)B: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsToday begins a fun little workout series. For the next 3 weeks we will be performing a named workout [...]