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So far wodify has created 739 blog entries.
28 05, 2017

Monday

By | 2017-05-28T22:15:16+00:00 May 28th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

25 05, 2017

Friday

By | 2017-05-25T20:00:36+00:00 May 25th, 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): Filthy Fifty (Time)For Time: 50 [...]

24 05, 2017

Thursday

By | 2017-05-24T18:15:26+00:00 May 24th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Front Rack Lunge (10-10-10-10 - from rack; total steps)B): Metcon (AMRAP - Reps)Every 3 minutes for 10 sets: 10/15/20 cal row 10/15/20 KBS 50/35lbs 10/15/20 abmat sit-ups Score is total reps.

23 05, 2017

Wednesday

By | 2017-05-23T13:45:20+00:00 May 23rd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Standing See Saw DB Press (5x10 total reps)A2): Straddle Banded Row (5x5 @ 20X2)Seated in straddle, row a thick band to the chest pulling elbows back behind torso.B1): Windshield Wiper (3x20-30 - each touch counts as a rep; use plate)B2): Supermans (3x20)C): Metcon (Time)Mental anguish: 30/25 cal bike 20 burpees 10 [...]

22 05, 2017

Tuesday

By | 2017-05-22T18:01:31+00:00 May 22nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Deadlift (Build to heavy double)May further scale to double KB deadlift for newcomers.SP A): Power Snatch (7x2 building to 2RM)B): Metcon (AMRAP - Reps)AMRAP 20: 200m 15 pull-ups 30 push-ups 45 air squats 200m run walk rest 90 seconds

21 05, 2017

Monday

By | 2017-05-21T20:46:13+00:00 May 21st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bulgarian Split Squat (8x3 HAP)A2): Weighted Pull-ups (8x3 HAP)B): Metcon (No Measure)4RNFT (Practice): 50m suitcase carry L (70/50lbs) 10 suitcase deadlifts L 50m suitcase carry R 10 suitcase deadlifts R 15 T2BXTRA): Assault Bike - 30/30 for 10 min (Calories)30 seconds hard, 30 seconds slow spin, score total calories

18 05, 2017

Friday

By | 2017-05-19T00:31:34+00:00 May 18th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (EMOM 10: 2 jumping squats @ 50%)B1): GHD Situps (4x12-20)B2): GHD Hip Extensions (4x8-16)C): Metcon (2 Rounds for reps)AMRAP 5: Prisoner step up test Rest 2 min x2We added the 10 min Prisoner Step Test that we performed at the beginning of the cycle so you can look at [...]

17 05, 2017

Thursday

By | 2017-05-19T00:31:43+00:00 May 17th, 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): Alternating DB Bench Press (5x5 [...]

16 05, 2017

Wednesday

By | 2017-05-16T21:30:40+00:00 May 16th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (Time)Mini Flight Simulator: 2-4-6-8-10-12-14-16-18-20 and back down, DU only, 6 min capA1): Six Pack Back w/ DB (4x5 - light)A2): Turkish Get Up (4x5 ea arm building - moderate to heavy)B1): Single Leg, Single Arm KB RDL (3x16, alt. reps between contra and ipsilateral)B2): Side Plank Hip Raises (3x10 ea [...]

15 05, 2017

Tuesday

By | 2017-05-16T21:30:36+00:00 May 15th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Sumo Deadlift (7x3 building)SP A): Power Clean + Split Jerk (7x3+1 building)B): 'Easy' Mary (AMRAP - Rounds and Reps)Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats