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Workout of the Day

20 07, 2018

Saturday

By | 2018-07-17T15:05:52+00:00 July 20th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Snatch (7x3 same notes as last week)B: Back Squat (10x2 OTM ~60% - SPEED)C: Bulgarian Split Squat (4x4 ea leg - BB from rack, light weight)D: Metcon (Time)Jacked and Tan Event 2: Partner A) 12-9-6 of thrusters 145/95lbs + bar muscle-ups then Partner B) 15-12-9 of thrusters 95/65lbs + C2B Scales [...]

19 07, 2018

Friday

By | 2018-07-17T15:05:55+00:00 July 19th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: DB Bench Press (5x5)A2: Weighted Pull-ups (5x5)B: Nasty Girls (Time)3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#FX scale for MU is 2x multiplier hardest pull-ups + hardest dips. HPC scale is 2x multiplier heavy KB swings.GUT: Metcon (No Measure)Accumulate 60 sec in [...]

18 07, 2018

Thursday

By | 2018-07-17T14:45:41+00:00 July 18th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat (3x3)B: Metcon (No Measure)3-4RNFT (Your pace): 20 alt KBS 10 KB windmill ea arm 1 lap inside gym KB waiter's walk 10 KB single leg RDL ea leg

17 07, 2018

Wednesday

By | 2018-07-17T14:45:40+00:00 July 17th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: RDL (3x8)B: Bent Over Row (3x8)C: 2k Row (Time)Max Effort 2k RowGUT: Metcon (AMRAP - Reps)Max effort plank hold w/ 45lbs on lower back 1 sec = 1 rep

16 07, 2018

Tuesday

By | 2018-07-16T11:00:55+00:00 July 16th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Deadlift (3x5 @ 31X1)SP A: Clean and Jerk (4+1RM)B: L-Sit (Accumulate your best 60 seconds )C: Metcon (2 Rounds for time)AFAP: Dball or sandbag carry down and back x2 10 alt. cleans over the shoulder HAP carry down and back x2 Rest 3 min x2

15 07, 2018

Monday

By | 2018-07-15T14:00:39+00:00 July 15th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Back Squat (5x5)A2: Six Pack Back w/ DB (5x5 light)Bent over, elbows high and wide, externally rotate, pull elbows back to side, press out overhead, back to side, internally rotate, down.B: J.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, [...]

13 07, 2018

Saturday

By | 2018-07-12T09:01:37+00:00 July 13th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Snatch (7 sets of 3, sets across, technique focus, full sq)We will do 7x3 each Saturday for 6 weeks. Plan to build in weight over those 6 weeks. A good place to start would be ~55%. If you added 5% each week you would end doing 7x3 at 80%. This is [...]

12 07, 2018

Friday

By | 2018-07-12T08:30:10+00:00 July 12th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: DB Bench Press (5x5)A2: Weighted Pull-ups (5x5)B: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsGUT: Metcon (No Measure)Ring complex: 15 toes through rings 20 alternating side to side knee crunch (toes in rings) 30 alternating ring mountain climbers x3-4

11 07, 2018

Thursday

By | 2018-07-10T17:15:36+00:00 July 11th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat (3x3)B: Metcon (No Measure)5RNFT (Your pace): 3 wall walks 30 sec wall-facing handstand hold 90 sec jump rope work (SU/DU/etc) 10 GHD hip ext w/ 5 sec hold at top 1 min FLR on rings

10 07, 2018

Wednesday

By | 2018-07-10T17:02:03+00:00 July 10th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: RDL (3x8)B: Bent Over Row (3x8)C: Metcon (4 Rounds for time)Every 4 min for 4 sets (Practice): 200m run 16 UB wallballs 20/14lbs 16 abmat sit-ups Only Rx if UB.GUT: Metcon (Time)For time: 50 alternating single leg to opposite hand T2B 100 hanging alternating knee raises