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So far wodify has created 903 blog entries.
29 12, 2017

Saturday

By | 2017-12-31T00:46:21+00:00 December 29th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA: Snatch Balance (5 sets of 3 building - from rack)B: Snatch (2RM; then 2 sets of 2 @ 90%)C: Overhead Squat (Quick build to a heavy double)

28 12, 2017

Friday

By | 2017-12-28T20:16:01+00:00 December 28th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Double KB Front Rack Cossack Squat (5x5 ea leg)Score total KB weight.A2: Dips (5x5-10)B: Metcon (Time)2017 Year of the Fire Rooster: 20 rounds for time of 1 CJ or DL @ 80% 7 WB 30/20lbsXTRA: Metcon (Weight)5RNFT: 12 sec contralateral glute bridge ea side 8 bottoms up KB windmill ea side

27 12, 2017

Thursday

By | 2017-12-27T20:00:33+00:00 December 27th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Half Kneeling Landmine Press (3x5)A2: Weighted Chin-ups (3x5 HAP)B1: Half Kneeling Arnold Press (3x8)B2: Standing Dual DB Bent Row (3x8)C1: Half Kneeling Upside Down KB Press (3x8)C2: Standing Single Arm KB High Pull (3x8)D: Metcon (Distance)For meters (Practice): 2 min @ 22 spm 2 min @ 24 spm 2 min @ [...]

26 12, 2017

Wednesday

By | 2017-12-26T19:45:45+00:00 December 26th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Banded Deadlift (Build to a heavy TnG set of 5; then 2x5 @ 80%)SP A: Clean and Jerk (Build to heavy 2+1; then 2 more sets of 2+1 @ 90%)B): Metcon (Time)10! (Practice): DB snatch R (50/35lbs) Push-ups DB snatch L Plate-weighted sit-ups (45/25lbs) Athlete needs only 1 DB. Plate [...]

25 12, 2017

Tuesday

By | 2017-12-25T19:45:30+00:00 December 25th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (3RM; then 2 sets of 3 @ 90%)B: Metcon (AMRAP - Reps)Partner workout: AMRAP 20 - 20 thrusters (115/75lbs) 20 box jumps (24/20") 20 burpees 30/30/30 (thruster @ 95/65lbs) 40/40/40 (thruster @ 75/45lbs) 50 thrusters (45/35lbs) Max cal row in remaining time Score total calories rowed.

21 12, 2017

Friday

By | 2017-12-21T13:30:39+00:00 December 21st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA: Barbell Front Rack Step-Up (5-5-3-3-3 ea leg)B: Angie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats

20 12, 2017

Thursday

By | 2017-12-20T21:45:48+00:00 December 20th, 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 10B: Metcon (No Measure)AMRAP 30 (Practice): [...]

19 12, 2017

Wednesday

By | 2017-12-19T18:45:46+00:00 December 19th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Metcon (Weight)EMOM 10: 5 KB DL 5 KB SDHP 5 KBSSP A: Hang Power Snatch + Power Snatch (EMOM 10: 2 + 2 @ ~60%)B: Metcon (3 Rounds for time)Every 5 min for 3 sets: 2RFT - 10 HSPU 15 Russian swings 70/50lbs 30 DUXTRA: Metcon (Time)For time: 60 hollow [...]

18 12, 2017

Tuesday

By | 2017-12-18T21:46:24+00:00 December 18th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (5RM; 2 sets of 5 @ 90%)B1: Banded Face Pull (3x8)B2: L-seated DB press (3x8 - position focus)C1: Chinese Planks (3x60 sec - face up)C2: Barbell side bends (3x20)D: Metcon (Time)For time: 15-12-9 cal bike 90-60-30 sec heavy bear hug hold

17 12, 2017

Monday

By | 2017-12-17T18:30:36+00:00 December 17th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Sumo Deadlift (1 rep @ ~85% every 45 sec for 12 sets)SP A: Power Clean + Split Jerk (1 rep @ ~80% every 45 sec for 12 sets)B: CrossFit Games Open 17.2 (AMRAP - Reps)12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then [...]