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So far wodify has created 1132 blog entries.
4 10, 2018

Friday

By | 2018-09-28T19:33:10+00:00 October 4th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (7 sets of 3 @ 60% - OTM)B: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsXTRA: Metcon (Time)For time AFAP: 20-15-10 cal row cal bike cal ski

3 10, 2018

Thursday

By | 2018-09-28T19:16:56+00:00 October 3rd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Power Jerk (10 min skill then 3-3-2-2-1-1)B: Metcon (Weight)4RNFT (Your Pace): 5 TGU R 10 single arm KBS R 10 single arm KB PP R 5 TGU L 10 single arm KBS R 10 single arm KB PP RGUT: Metcon (Weight)Double KB abmat sit-ups: Accumulate 30 reps HAP

2 10, 2018

Wednesday

By | 2018-09-28T16:00:31+00:00 October 2nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Bar Muscle-ups (15 min skill work)B: Metcon (Time)8-7-6-5-4-3-2-1 for time (Competition): Bar muscle-ups Squat snatches 95/65lbs Squat snatch weight should be light (~50%).C: Dips (2 max rep sets w/ 90 sec rest)XTRA: Assault Bike - 30/30 for 10 min (Calories)30 seconds hard, 30 seconds slow spin, score total calories

1 10, 2018

Tuesday

By | 2018-09-28T16:00:28+00:00 October 1st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat + Back Squat (6 sets of 2+4 @ 85% - 30 min)B: Metcon (Time)For time (Practice): 30/25 cal row double KB OH carry circa gym 30/25 cal row double KB front rack carry circa gym 30/25 cal row double KB farmer's carry circa gym Go HAP on each carry. [...]

30 09, 2018

Monday

By | 2018-09-28T15:45:15+00:00 September 30th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Speed Deadlift (8x2 TnG OTM @ 75%)SP A: Snatch (8x1 OTM @ 75%)B: Metcon (AMRAP - Rounds and Reps)AMRAP 7 (Competition): 3 S2OH 185/115lbs 7 burpees over the bar 21 DUGUT: Metcon (No Measure)Accumulate 60 seconds in your best, most compressed L-sit.

28 09, 2018

Saturday

By | 2018-09-28T15:30:54+00:00 September 28th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Hang Clean (EMOM 10: 2 reps @ 70-75%)B: Press (4x4 HAP)C: Mental Anguish Row/Swing/Burp (2 Rounds for time)200m row 15 KBS 70/50lbs 10 burpees 15 KBS 200m row walk rest 6-8 min, x2

27 09, 2018

Friday

By | 2018-09-27T16:02:56+00:00 September 27th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat + Back Squat (4 sets of 3+6 @ 75% of FS)B: Mary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsXTRA: Metcon (Time)For time: 100 hollow flutter kicks 80 hollow rocks 60 plate windshield wipers

26 09, 2018

Thursday

By | 2018-09-25T20:46:12+00:00 September 26th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Pressing Jerk Balance (3-3-3-3-3 - begin @ 20% of max CJ and build)B: Power Clean + Split Jerk (15 min to slow build to heavy 1+1)C: Metcon (AMRAP - Rounds)AMRAP 16 (Your Pace): 1 PC @ B 5 sec max effort V-hang 200m run

25 09, 2018

Wednesday

By | 2018-09-25T20:30:42+00:00 September 25th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSKILL: Metcon (No Measure)10-15 min muscle-up skill session and practiceA: Metcon (AMRAP - Reps)AMRAP 12 (Practice): 1-2-3... toughest muscle-up or [pull-up + dip] you possess 10 wallballs 20/14lbsB1: L-seated DB press (5-5-5-5-5)B2: Strict Ring to Chest Pull-up (5 sets of 90% max reps)XTRA: Metcon (Weight)5RNFT: 25m double KB front carry HAP 2 [...]

24 09, 2018

Tuesday

By | 2018-09-24T14:30:46+00:00 September 24th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat + Back Squat (6 sets of 3+6 @ 80% of FS - 30 min)B: Metcon (No Measure)For quality (Practice): 25 double KB swings moderate 25m double KB OHWL 25 double KB PP 25m double KB OHWL 25 double KB DLXTRA: Metcon (No Measure)Accumulate 1 min L-hang Accumulate 1 min [...]