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So far wodify has created 903 blog entries.
10 01, 2018

Thursday

By | 2018-01-10T20:30:42+00:00 January 10th, 2018|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 LAX [...]

9 01, 2018

Wednesday

By | 2018-01-09T20:46:49+00:00 January 9th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitPre: Metcon (No Measure)Coach's choice shoulder warm-upA1: Weighted Push-UpsPlace a plate on your back, with a partners assistance, and perform full range of motion pullupsSkill: Metcon (No Measure)12 min ring MU skill/progressionA2: Strict Pull-ups (5x2-4 with as wide a grip as possible)B: Metcon (AMRAP - Rounds and Reps)AMRAP 10 (Practice): 20 air [...]

8 01, 2018

Tuesday

By | 2018-01-08T19:17:37+00:00 January 8th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitPre: X-band Lateral Steps (3x5 ea leg)Pre: Glute Bridge (3x5)Pre: Quadruped Hip Rotation (3x5 ea leg)A: Back Squat (3RM TEST; perform 1 or 2 drop sets if keen)B: Metcon (3 Rounds for reps)3RNFT (Practice): 90 sec DU - score biggest set within 60 sec side plank ea side 30 sec ring dip [...]

7 01, 2018

Monday

By | 2018-01-08T07:00:30+00:00 January 7th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Sumo Deadlift (1 rep every 45 sec @ 85% for 12 sets - tempo: 20X1)Heavier than 12/18/17.SP A: Power Clean + Split Jerk (1 rep every 45 sec @ ~85% for 12 sets)Heavier than 12/18/17.B: Metcon (4 Rounds for reps)11.5 intervals (Competition): AMRAP 5 - 5 power cleans 145/100lbs 10 [...]

5 01, 2018

Saturday

By | 2018-01-05T23:15:23+00:00 January 5th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Clean and Jerk (Heavy single; then 3 sets of 1 @ 85%)B: Front Squat (2RM - no misses!)C: Metcon (No Measure)Couch stretch 1 min each side Standing forward fold 1 min Straddle center 1 min Straddle left and right 1 min each Straddle center 1 min Reclined spinal twist 1 min [...]

4 01, 2018

Friday

By | 2018-01-04T17:30:44+00:00 January 4th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Front Rack Lunge (5x5 ea leg, walking, preferably from floor)A2: GHD Hip Extensions (5x12 controlled)B: The Lyon (Time)5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above [...]

3 01, 2018

Thursday

By | 2018-01-03T19:46:11+00:00 January 3rd, 2018|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)Couch stretch 1 [...]

2 01, 2018

Wednesday

By | 2018-01-02T22:00:39+00:00 January 2nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Overhead Squat (10-8-6-4-2)May scale to press with same rep scheme.SP A: Snatch (Build to heavy single; then 85% for 3 sets of 1)Not a 1RM day.B: Metcon (AMRAP - Reps)EMOM 21 Practice: 1st - 4/6/8 45lb deficit HSPU 2nd - 30/40/50 DU 3rd - 12/15/18 abmat sit-ups

1 01, 2018

Tuesday

By | 2018-01-02T22:00:44+00:00 January 1st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (3RM; then 2 sets of 3 @ 90%)B: Christine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"

31 12, 2017

Monday

By | 2017-12-31T16:00:29+00:00 December 31st, 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 10!!!: Metcon (No Measure)Remember, the gym [...]