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So far wodify has created 698 blog entries.
13 04, 2017

Friday

By | 2017-04-13T20:45:47+00:00 April 13th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Cossack Goblet Squat (5x5 ea leg)A2): L-hang (5x20 seconds)B): Christine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"XTRA): Metcon (3 Rounds for time)Row: 1k, walk rest 90 seconds, x3 2k pace + 15-20 sec

12 04, 2017

Thursday

By | 2017-04-12T20:45:34+00:00 April 12th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitPre): Metcon (No Measure)3RNFT: 30/40/50 UB DU or SU 5/10/15 UB push-upsA1): Bench Press (9x3 - 3 sets each at wide, normal, narrow)Dynamic or speed bench press @ 50-60% of max.A2): Weighted Pull-ups (9x2 - 3 sets each at wide, normal, narrow)Dynamic or speed pull-ups. Do not use too heavy a weight. [...]

11 04, 2017

Wednesday

By | 2017-04-11T20:45:58+00:00 April 11th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Upside Down KB Press (4x8 ea arm)A2): Ring Row Curl (4x8-12)B1): Single Leg GHD Hip Extension (3x6-10 ea leg, do weak leg first)B2): KB Windmill (3x6 ea side)C1): Bear Hug Carry (3 sets of 100m carry)C2): Suitcase Carry (3 sets of 50m carry each arm)D): Assault Bike 50 cal (Time)Perform 50 [...]

10 04, 2017

Tuesday

By | 2017-04-10T20:00:45+00:00 April 10th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitPre): Metcon (No Measure)Hollow hold: 6x10 seconds of best hollow positionFX A): Banded Deadlift (7x3 building, not TnG)SP A): Power Snatch (7x3 building, not TnG)B): Metcon (AMRAP - Reps)AMRAP 10: 10 ring dips 20 cal rowC): Metcon (No Measure)NFT: 12 wall walks w/ 10 sec wall-facing handstand

9 04, 2017

Monday

By | 2017-04-09T20:30:51+00:00 April 9th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bulgarian Split Squat (3x8 sets across @ strict 30X1)*record DB weights as single, not pair (KAB)A2): Weighted Chin-ups (5x5 sets across @ strict 20X2)2 second negative, 0 second pause, fast up, 2 second pause chin above barB): Metcon (Time)27-21-15-9: Wallballs (20/14lbs) Push-ups V-ups Practice quality movements.XTRA): Metcon (Weight)X1) Russian twists: 3x20 [...]

6 04, 2017

Friday

By | 2017-04-06T21:31:00+00:00 April 6th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Curtsy Box Step-up (5x6 ea leg - KB in goblet)B): Adductor Side Plank on Bench (4x20 sec ea side)C): Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsXTRA): Metcon (Calories)Bike: 30 on, 30 off, 10 min

5 04, 2017

Thursday

By | 2017-04-05T21:01:09+00:00 April 5th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Dynamic Bench Press (9 sets of 3 reps total; 3x3 ea at wide, norm, nar)A2): Pull-ups (9x3 @ 30X0 - fast, powerful pull upward)B): Front Squat (4x4 @ 33X3)C): Metcon (No Measure)3RNFT: 15 WB 30/20lbs 60 DU Movement practice.XTRA): Metcon (Time)For time: 30 cal row 15 burpees over the erg 20 [...]

4 04, 2017

Wednesday

By | 2017-04-04T19:45:55+00:00 April 4th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): L-seated DB press (5x5)A2): Standing BB Curl (5x8)B1): GHD Situps (5x12-16)B2): Good Mornings (6-6-6-6-6 - tough, not heavy)C): Metcon (AMRAP - Rounds and Reps)AMRAP 10: 20 sec wall-facing HS hold 20 KBS 70/50lbs 20 alt. pistols HS hold counts as 1 rep, pass or fail.

3 04, 2017

Tuesday

By | 2017-04-04T12:45:58+00:00 April 3rd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitPre): Metcon (No Measure)P1) 4x10 wall-facing PVC OHS P2) 4x10 PVC dislocatesFX A): Russian KB Swing (7x7 building - HAP)SP A): Power Clean (7x3 building)B): Metcon (Time)50/60/70 T2B for time *every break perform 5 cal bike or 10 cal row

2 04, 2017

Monday

By | 2017-04-04T12:46:01+00:00 April 2nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bulgarian Split Squat (8RM ea leg, then 2x8 ea leg)A2): Weighted Chin-ups (5RM; then 3x5)B): Metcon (Time)80 DU 40 cal row 60 DU 30 cal row 40 DU 20 cal row 20 DU 10 cal row