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So far wodify has created 784 blog entries.
27 07, 2017

Friday

By | 2017-07-27T20:15:29+00:00 July 27th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Push Press (2-2-2-2-2 w/ 2 sec pause in dip)SP A): Pause Split Jerk (2-2-2-2-2 w/ 2 sec pause in dip)B): Press (4x4 heavier than last week)C): Metcon (2 Rounds for reps)200m row 20 burpees 200m row Walk rest 6-8 min, x2.

26 07, 2017

Thursday

By | 2017-07-26T17:30:22+00:00 July 26th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (5x5 heavier than last week)B): Metcon (3 Rounds for time)50 cal bike 100 DU or 200 SU Rest 3 min 35 cal bike 75 DU or 150 SU Rest 2 min 20 cal bike 50 DU or 100 SU Score each individual round. Should be paced work @ sustainable [...]

25 07, 2017

Wednesday

By | 2017-07-23T16:00:44+00:00 July 25th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Deadlift (10-8-6-4 UB TnG - may only rest at lockout )Set of 10 will be logged.SP A): Clean and Jerk (2+1; 90%x2+1x2; 3 sec pause below knees)B): Metcon (AMRAP - Reps)EMOM 18 Practice: 1st - 15/12/9 cal row 2nd - 5 ring push-ups + 30 sec FLR 3rd - 15/12/9 [...]

24 07, 2017

Tuesday

By | 2017-07-23T15:45:21+00:00 July 24th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Pause Floor Press (5x3)A2): Bent Over Double KB Row (5x5)B): Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups12 min time capXTRA): Metcon (Time)Accumulate 60 seconds w/ BW/ BB held overhead. Score is total elapsed time.

23 07, 2017

Monday

By | 2017-07-23T15:30:37+00:00 July 23rd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (3x8 heavier than last week)B): Metcon (AMRAP - Rounds and Reps)AMRAP 12 (competition): 9 DB deadlifts (~70/50% BW) 6 burpees 3 DB PC (head of DB touching floor)XTRA): Metcon (No Measure)X1) L-hang: 20 sec, rest 10 X2) Wall walk: 1 rep + 20 sec hold, rest 1 min, x3-6

21 07, 2017

Saturday

By | 2017-06-25T17:15:19+00:00 July 21st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (8x3 - we'll build on this for 3 Saturdays)B): Metcon (6 Rounds for reps)12 min clock (competition): 1 min DU 1 min alt. DB snatches 50/35lbs 2 min DU 2 min alt. DB snatches 3 min DU 3 min alt. DB snatches Score each set.

20 07, 2017

Friday

By | 2017-06-25T17:00:36+00:00 July 20th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Push Press (3-3-3-3-3-3 w/ 2 count pause bottom of dip)SP A): Split Jerk (3-3-3-3-3-3 w/ 2 count pause bottom of dip)Or use default jerk method (power or squat etc).B): Press (5x5 HAP)C): Metcon (Time)21-15-9 (practice): DB squat clean 50/35lbs HSPU Time cap is 15 min.

19 07, 2017

Thursday

By | 2017-06-25T17:00:30+00:00 July 19th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (5x5 - we'll build on this for 3 total Thursdays)B): Row 1:40, Rest :20, x10 (Distance)Row 1:40 circa 2k+5ish, rest :20 Aim for parity across splits. *Be sure to score total meters without the resting remainder. Do this by setting your monitor up appropriately and accessing the workout memory [...]

18 07, 2017

Wednesday

By | 2017-06-25T16:45:38+00:00 July 18th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Deadlift (3-3-3-3-3-3 w/ 3 sec pause below knees ea. rep)SP A): Clean and Jerk (3+1; 90%x3+1x2; 3 sec pause below knees)B): Metcon (Weight)EMOM 18 (practice): 1 min bike 1 min hollowed flutter kicks (behind bikes and ergs) 1 min heavy waiter's walk switching arms as needed, use DB

17 07, 2017

Tuesday

By | 2017-06-25T16:45:36+00:00 July 17th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Pause Bench Press (5x5 @ moderate weight; keep tension during pause)2 second pause on chestA2): Supinated Grip Bent Over Row (5x5 @ moderate weight; pause 2 seconds on chest)B): Wittman (Time)Seven rounds: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box Post total [...]