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wodify

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So far wodify has created 673 blog entries.
2302, 2017

Friday

By |February 23rd, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX): CrossFit Games Open 17.1 Scaled (Time)For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutesSP): CrossFit Games Open 17.1 (Time)For time:
10 snatches
15 […]

2202, 2017

Thursday

By |February 22nd, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitSP): Metcon (No Measure)Take the day off. Eat well. Rest up. Get some sleep.FXA1): Curtsy Box Step-up (5×5 ea leg)FXA2): Push-ups (5×10 @ 2021)FXA3): Sit-ups (5×10 @ 3131)FX B): Assault Bike 50 cal (Time)Perform 50 cal for time on the AB

2102, 2017

Wednesday

By |February 21st, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA): Metcon (AMRAP – Reps)EMOM 21:
1st – 8 total steps of single arm DB OHWL (50/35lbs)
2nd – 10 alt DB snatch
3rd – 8/10/12 burpees to 6″B): Metcon (Time)For time:
50 cal bike or ski
100 DU
1500m row
100 DU
50 cal bike or skiXTRA): Back Squat (3-3-3-3-3)

2002, 2017

Tuesday

By |February 20th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA): Handstand Push-ups (4×8-12, rest 1 min between sets)B): Toes-To-Bar (4×8-12, rest 1 min between sets)C): Muscle-ups (20/16/12 reps in as few sets as possible)D): Metcon (3 Rounds for reps)AMRAP 3:
5 DB burpee to OH (50/35lbs)
10 BJO 24/20″
rest 1 min
x3

1902, 2017

Monday

By |February 19th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Sumo Deadlift High Pull (5-5-5 to heavy five, not TnG)SP A): Hang Snatch + Snatch (build to heavy single)Hang above the knee, floorB): CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#Function should perform full KBS instead of PS.

1602, 2017

Friday

By |February 16th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Front Rack Lunge (6×6 ea leg, building)SP A): Overhead Walking Lunges (6×6 ea leg, building)B): CrossFit Games Open 14.4 (AMRAP – Reps)14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-upsIf you are participating in the intra-gym competition tomorrow, we suggest taking a rest day.

1502, 2017

Thursday

By |February 15th, 2017|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 10B1): Ring Push-ups (5×10-15)B2): Weighted Chin-ups (5-4-3-2-1)C): Metcon (AMRAP – Reps)EMOM 12:
odds – 16-20 […]

1402, 2017

Wednesday

By |February 14th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Front Squat + Jerk (Build to heavy 3+1 in 20 min)SP A): Metcon (Weight)20 min to build to heavy single of complex:
1 power clean + 1 hang clean + 2 front squats + 1 jerkB): 500m Row (Time)Max Effort 500m RowSpecific instructions for post 500m…read on.C): Metcon (Distance)After an exact […]

1302, 2017

Tuesday

By |February 13th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA1): DB Bench Press (5×5)A2): Chinese DB row (5×5)B1): Kneeling KB Press (3×12)B2): Straddle Banded Row (3×12)Seated in straddle, row a thick band to the chest pulling elbows back behind torso.C1): Single Leg GHD Hip Extension (3×8-12 ea leg)C2): Strict Toes-To-Bar (3×8-12)D): 10 min max AB cal (Calories)D): 10 min max cal […]

1202, 2017

Monday

By |February 12th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitPre): Overhead Squat (build to a tough set of 5 in 10 min or less)A): Back Squat (3×3 @ 33X2)B): Metcon (No Measure)3-4 min bike, jog, or row
10 leg swings and arm circles all directions
10 prisoner squats
10 bootstrappers
10 ring rows
0 (zero) C2B pull-ups

Build thruster weight up to working weight in 2-4 sets.

Finally, […]