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So far wodify has created 1340 blog entries.
11 06, 2019

Wednesday

By | 2019-06-11T17:15:34+00:00 June 11th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Back Squat (3 sets of 10 @ 90% of Monday's 10RM)A2: Chinese DB row (5 sets of 8 reps ea arm)B: Metcon (Time)For time: 200 double unders 50 box jump overs 24/20" 20 hang clean and jerk 95/65lbs 10 HCJ 125/85lbs 5 HCJ 145/95lbs

10 06, 2019

Tuesday

By | 2019-06-10T20:45:48+00:00 June 10th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Single Leg, Single Arm KB RDL (4 sets of 8 reps each leg, contralateral, heavy)A2: Glute Bridge DB Chest Press (16-12-8-4 building)B: Metcon (Weight)Begin a new set every 3 min for 5-6 sets: 25/18 cal row 5 deadlifts building in weight Begin ~70%. Score heaviest weight.

9 06, 2019

Monday

By | 2019-06-09T18:30:35+00:00 June 9th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (10RM; then 90% for 2 more sets of 10)B: Metcon (AMRAP - Rounds and Reps)AMRAP 12: 12 T2B 12 alt DB step-ups 50/35lbs 12 (6/6) 1-arm DB CJGUT: Metcon (Weight)Standing KB side bends: 4x8 ea side HAP

7 06, 2019

Saturday

By | 2019-06-07T20:30:35+00:00 June 7th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Kate's 1,000th (AMRAP - Reps)15 min to establish a 15RM OHS Rest 3 min Then in a 17 min clock: 82 prisoner step-up 24/20" buy-in followed by AMRAP of 10-20-30-40-50... DU 10 deadlifts @ OHS weight 10 push-ups DU increase by 10 reps each round. Score is total reps during AMRAP [...]

6 06, 2019

Friday

By | 2019-06-03T18:15:35+00:00 June 6th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Clean and Jerk (No more than 15 min to hit a tough single)B: Metcon (Time)For time: 40/30 row cals 30 toes to rings 30 box jump overs 24/20" 120 DU 15 CJ @ 80% of A 120 DU 30 box jump overs 30 toes to rings 40/30 row cals 30 min [...]

5 06, 2019

Thursday

By | 2019-06-03T18:15:29+00:00 June 5th, 2019|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)For quality: Tabata [...]

4 06, 2019

Wednesday

By | 2019-06-03T17:45:31+00:00 June 4th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Back Squat (90%x10x3 - from Monday)A2: Single Arm DB Row (3x10 ea arm)B: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsGUT: Seated Straight Leg Piked Leg Lifts (5 high quality sets of 8-12 reps)

3 06, 2019

Tuesday

By | 2019-06-03T21:00:39+00:00 June 3rd, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA2: Ring Push-ups (4x8-12 @ 31X1)A1: Single Leg Landmine RDL (4x8 ea side)B: Metcon (3 Rounds for reps)3 min clock: 200m run 20 HSPU AMRAP DB burpee deadlift in remaining time 50/35lbs or > Rest 1 min 3 min clock: 200m run 20 deadlifts 225/145lbs AMRAP DB PP in remaining time Rest [...]

2 06, 2019

Monday

By | 2019-06-02T17:16:04+00:00 June 2nd, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (10RM; 90%x10x2)B: Metcon (AMRAP - Reps)Every 2 min for 5 sets: 5 toughest pull-ups AMRAP single DB box step-ups in remaining time Toughest pull-ups should be strict and might be weighted or box assisted. DB box step up weight should be light enough to keep you moving the entire [...]

31 05, 2019

Saturday

By | 2019-05-31T11:45:25+00:00 May 31st, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: T2B Lynne (AMRAP - Reps)5 Rounds - Max rep BW bench press Max rep T2BB: Metcon (Time)10! Strict chin-ups Abmat sit-ups DU x5