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So far wodify has created 981 blog entries.
31 03, 2018

Monday

By | 2018-04-02T12:46:38+00:00 March 31st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bulgarian Split Squat (4x6 ea leg)A2: Banded Psoas March (4x10 total reps w/ light to moderate band)B: Metcon (AMRAP - Reps)EMOM 10 (Practice): 2/4/6 pull-ups 4/8/12 push-ups 6/12/18 air squats Choose a rep target you can maintain for 10 min. Learn about your 10 minute sustainable muscular endurance.GUT: Metcon (No Measure)Accumulate [...]

29 03, 2018

Saturday

By | 2018-03-30T22:15:24+00:00 March 29th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Lynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsRest ~1 min after bench and ~3 min after pull-ups.B: 10 min max AB cal (Calories)

28 03, 2018

Friday

By | 2018-03-29T21:01:49+00:00 March 28th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Deadlift (15 min for 5RM, drop from top each rep)SP A: Power Clean (15 min for 1RM)B: Metcon (4 Rounds for time)3 minute round: 10 front squats 155/105lbs 10 box jumps 30/24" Row for max cal in remaining time Rest 3 min x4GUT: Metcon (No Measure)10 sec best hollow rock [...]

27 03, 2018

Thursday

By | 2018-03-28T23:46:27+00:00 March 27th, 2018|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: Frenchie (Perform 3 sets of [...]

26 03, 2018

Wednesday

By | 2018-03-27T18:30:51+00:00 March 26th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Coach-led warm-up for overhead squatB: Overhead Squat (Slow build to heavy set of 5)C: Metcon (Time)For time (Competition): 100 wallballs 30lb to 10' target for men 20lb to 9' target for womenGUT: Metcon (No Measure)Accumulate 1 min on each side of a ring side plank.

25 03, 2018

Tuesday

By | 2018-03-26T23:45:22+00:00 March 25th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Suitcase Deadlift (6-6-6-6 TnG ea side - use single KB or DB)B1: Glute Bridge DB Chest Press (4x6 - sets across)B2: Single Arm Ring Row (4x6 ea arm)C: Metcon (Time)For time (Practice): 500m row 1 min L-hang 400m row 45 sec L-hang 300m row 30 sec L-hang 200m row 15 sec [...]

24 03, 2018

Monday

By | 2018-03-25T20:48:00+00:00 March 24th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (15 min to build to 3RM)B1: Strict Toes-To-Bar (3x10)B2: GHD Hip Extensions (3x15)C: Metcon (AMRAP - Rounds and Reps)AMRAP 8 (Competition): 10 BBJO 24/20" 15 KBS 50/35lbsGUT: Metcon (No Measure)3-5 sets of 5 quality ab wheel rollouts

23 03, 2018

Saturday

By | 2018-03-23T22:01:02+00:00 March 23rd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Power Clean (15 min to find 1RM)B: Metcon (Time)3RFT (Competition): 40 GHD sit-ups 20 HSPU *Scale GHD sit-ups appropriately based on your recent volume history.

22 03, 2018

Friday

By | 2018-03-22T22:19:51+00:00 March 22nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many reps as possible in 7 minutes of: 3 thrusters 65/45 lb 3 jumping chin-over-bar pull-ups 6 thrusters 65/45 lb 6 jumping chin-over-bar pull-ups 9 thrusters 65/45 lb 9 jumping chin-over-bar pull-ups 12 thrusters 65/45 lb 12 jumping chin-over-bar [...]

21 03, 2018

Thursday

By | 2018-03-21T20:15:45+00:00 March 21st, 2018|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)10 min LAX [...]