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So far wodify has created 981 blog entries.
12 04, 2018

Friday

By | 2018-04-12T21:01:03+00:00 April 12th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Deadlift (5-5-5-5-5 TnG beginning ~50%)B: Metcon (4 Rounds for reps)For total reps (Competition): Tabata C2B Rest 1 min Tabata abmat sit-ups Rest 1 min Tabata BB Z -press 75/55lbs Rest 1 min Tabata jumping back squat 75/55lbs Score each movement.

10 04, 2018

Thursday

By | 2018-04-11T17:31:02+00:00 April 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: Front Squat (3x3 sets across [...]

9 04, 2018

Wednesday

By | 2018-04-10T09:03:22+00:00 April 9th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Strict Wide Grip Pull-up (6 sets of 3 - weighted or tempo if too easy)A2: Half Kneeling Upside Down KB Press (4 sets of 6)B1: Single Arm Ring Row (4x4)B2: Double KB Z Press (4 sets of 6 heavy)C: Metcon (Time)For time (Practice): 30 GHD sit-ups 3 Rounds - 15 S2OH [...]

8 04, 2018

Tuesday

By | 2018-04-09T16:45:43+00:00 April 8th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Banded Glute Bridge (3x8 w/ 1 count pause at top)Band spanning rig using J-cupsA2: Banded Bent Leg Pull Through (3x8 w/ 1 count pause at lockout )A3: X-band Lateral Steps (3x8 ea direction)B: Christine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"GUT: Metcon (No Measure)3x12-16 GHD [...]

7 04, 2018

Monday

By | 2018-04-08T19:46:28+00:00 April 7th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bulgarian Split Squat (5x5 - sets across; get heavy!)A2: Single Arm KB Sit-up (5x5 ea arm)A3: Y Position GHD Thoracic Extension (5x5 @2121 w/ light or no weight)B: Metcon (AMRAP - Rounds and Reps)AMRAP 12 (Practice): 1-2-3-4-5... strict pull-ups 1-2-3-4-5... strict HSPU 2-4-6-8-10... strict T2B 2-4-6-8-10... strict ring push-upsGUT: Metcon (No [...]

5 04, 2018

Saturday

By | 2018-04-06T20:16:24+00:00 April 5th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (15 min build to single @ 90% - quick and powerful)B: Metcon (Time)For time (Competition): 20-15-10-5 Single arm DB thruster R (50/35lbs) Abmat sit-ups Single arm DB thruster L Abmat sit-ups

4 04, 2018

Friday

By | 2018-04-05T17:45:47+00:00 April 4th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Deadlift (Build to 5RM @ 52X2)B: Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsFx may scale PC to deadlift and ring dips to dip station or bench/box dips.GUT: Metcon (No Measure)Ab wheel rollouts: 3-5 sets of 6-8 reps

3 04, 2018

Thursday

By | 2018-04-04T19:16:17+00:00 April 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: Front Squat (3 sets across [...]

2 04, 2018

Wednesday

By | 2018-04-03T20:45:35+00:00 April 2nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Strict Wide Grip Pull-up (3x3)If these are too easy for you slow the tempo down and/or add a hold at the top.A2: Half Kneeling Landmine Press (3x8 ea arm)B1: Single Arm Ring Row (3x3 tough but perfect)B2: Standing DB Arnold Press (3x8)C: Tailpipe (Mental Anguish) (Time)Partner workout: 250m row Other partner [...]

1 04, 2018

Tuesday

By | 2018-04-02T16:01:15+00:00 April 1st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Barbell Hip Thrust (5-5-5-5)A2: Stall Bar Raises (4x8-12)A3: Russian Twists (4x20-30 total)B: Metcon (Time)5RFT (Competition): 8 SDHP 95/65lbs 10 T2B 12 jumping air squats Time cap 15 min.