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wodify

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So far wodify has created 673 blog entries.
903, 2017

Friday

By |March 9th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): CrossFit Games Open 17.3 Scaled (AMRAP – Reps)Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat […]

803, 2017

Thursday

By |March 8th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitSP): Metcon (No Measure)Take the day off. Sleep in. Go for a walk, unplugged. Take a bath. Relax. Call your folks or an old friend you haven’t seen in a bit.A1): Bench Press (5×5)A2): Pendlay Row (5×5)B): Metcon (AMRAP – Rounds and Reps)AMRAP 10:
10 cal row
10 DB PC
10 cal bike
10 DB PP

703, 2017

Wednesday

By |March 7th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Deadlift (3-3-3-3 to tough triple)SP A): Clean and Jerk (~80%x2+1×2)B): Metcon (Weight)EMOM 12:
1-6: 4-6 S2OH @ tough, UB weight
7-12: 4-6 TnG PC or DL @ same weight

Weight is same throughout.C): Metcon (No Measure)EMOM 15:
1st – 5 C2B + 30 DU
2nd – 10 push-ups + 30 sec plank
3rd – 20 air […]

603, 2017

Tuesday

By |March 6th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitPre): 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 10A1): Bradford Press (6×6 – light, movement-focused)A2): Weighted Chin-ups (6×3)A3): Sit-ups (6×12 @ 20X0)B): […]

503, 2017

Monday

By |March 5th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA): Back Squat (3-3-3-3-3)B): Handstand Push-ups (5 sets of 6/8/10, 1 min rest between)C): Metcon (Time)21-15-9:
thrusters 95/65lbs
cal row

203, 2017

Friday

By |March 2nd, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX): CrossFit Games Open 17.2 Scaled (AMRAP – Reps)12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* […]

103, 2017

Thursday

By |March 1st, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitSP): Metcon (No Measure)Take a rest day. Sleep in. Go for a walk, unplugged. Take an epsom salt bath. Meditate. Write a note or card to a loved one – maybe someone in a nursing home or assisted living.A1): Press (5×3)A2): Stall Bar Raises (5×5-10)B): Metcon (Time)27-21-15-9:
KBS 50/35lbs
Push-ups
Abmat sit-ups

2802, 2017

Wednesday

By |February 28th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Metcon (Weight)EMOM 10:
1-5 – 5 front squats
6- 10 – 7 deadlifts

Weight somewhere between 35-45% of front squat.SP A): Metcon (Weight)EMOM 9:
1-3 – 4 full snatches
4-6 – 5 S2OH
7-9 – 6 full cleans

135/95lbsB): Metcon (AMRAP – Reps)EMOM 16:
1st – 30-50 DU
2nd – 10-16 cal row
3rd – 12-16 alt. pistols
4th – 3-5 […]

2702, 2017

Tuesday

By |February 27th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA): Back Squat (5-3-1, all heavies – 12 min)B1): Bench Press (6×3 speed bench – wide, normal, narrow 2×3 each)B2): Chest-To-Bar Pull-ups (6×3-5 – practicing kip)C): Metcon (Time)AMRAP 12:
100 DU
50 WB 20/14lbs
40 sit-ups
30 air squats
20 HSPU
10 ring MU

2602, 2017

Monday

By |February 26th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA1): Single arm KB RDL (4×8 ea side – build from light)A2): Goblet Squat (4×8 moderate to heavy)A3): Straddle Banded Row (4×8 @ 2121)Seated in straddle, row a thick band to the chest pulling elbows back behind torso.B): Metcon (AMRAP – Reps)Every 3 min for 7 sets:
.4 mi bike or 300/250m row
8-12 […]