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Workout of the Day

22 08, 2017


By | 2017-08-22T16:30:53+00:00 August 22nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Sumo Deadlift (5-5-5-5-5)SP A): Snatch (3RM; 90%x3x2 - 2 count pause below knees)B1): GHD Hip Extensions (3x10-15 weighted)B2): Strict Toes-To-Bar (3x8-12)C): Metcon (Calories)5 rounds (competition): 12 sec AFAP on bike walk rest 2-3 min Score is lowest calorie round.XTRA): Metcon (Weight)25 TGU sit-ups ea. arm

21 08, 2017


By | 2017-08-21T19:15:29+00:00 August 21st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bench Press (6x6 - sets across)A2): Strict chin-up (6x6-10 - cluster if need be)B): Metcon (Time)4RFT: 200m farmer's carry w/ DBs 20 deficit push-ups DBs 10 power jerks DBsXTRA): Metcon (No Measure)Hanging stall bar 90 degree windshield wipers: 60 total reps split anyway

20 08, 2017


By | 2017-08-20T20:49:45+00:00 August 20th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (3x8; building for 3 weeks)B): Metcon (Time)4RFT: 400m run 15 KB snatch R 35/25lbs 15 KB snatch LXTRA): Metcon (No Measure)50 GHD sit-ups AFAP

17 08, 2017


By | 2017-08-17T21:45:46+00:00 August 17th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitDD5): Metcon (Time)"Panic Breathing"DD5): Metcon (Time)"Roxy" This workout is presented to you by Coach Markstache Lane. Here's a note from him: Significance of my DD2017 WOD "Roxy" As a bright-eyed 23 year old Senior Airman, stationed at Little Rock AFB, I finally had the newly found freedom to live off base & [...]

16 08, 2017


By | 2017-08-16T18:30:24+00:00 August 16th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Fish Game (AMRAP - Reps)Score is total points in 4 min.B): Metcon (Time)"Dragooned" Good luck.C): Metcon (Time)Final Time: Take your time from Dragooned, subtract your Fish Game score with one point equalling one second, and this will be your final time.

15 08, 2017


By | 2017-08-15T14:45:57+00:00 August 15th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitDD3): Metcon (Time)Got Your Back This workout is brought to you by Samantha Lane. Here is a note from her: August 13, 2006, I jumped from a cliff to a rock quarry and broke my back. Among the damage was a compression fracture to the L2 vertebra. This single bone has been [...]

14 08, 2017


By | 2017-08-14T18:01:24+00:00 August 14th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitDD2): Metcon (Time)This will not be over quickly: This workout is brought to you by the Layman family. Their workout is very simple. The workout is a combo of Jess's favorite things, and the punishment is her least favorite. It can be completed without doing a single run or double under, but [...]

13 08, 2017


By | 2017-08-14T06:30:43+00:00 August 13th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitPre): 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 10DD1): Metcon (3 Rounds for reps)A [...]

10 08, 2017


By | 2017-08-10T19:01:42+00:00 August 10th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Front Squat (EMOM 10: 3 reps @ tough weight (~70-80%))B): Metcon (Time)Competition: 70 lateral over the bar burpees EMOM beginning on 0:00, perform 7 push press 75/65lbs - workout finishes after 70th burpee - 2 foot take-off and landing required for Rx - 15 min time capXTRA): Metcon (Time)30 dball cleans [...]

9 08, 2017


By | 2017-08-09T20:15:24+00:00 August 9th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): DB Bench Press (10-8-6-4-2)A2): Metcon (Weight)5 sets of 15-20 sec tough plate pinch grip, same plate/combination each handB): Metcon (Time)Practice: 1k row 200m farmer's carry 20 HSPU 150 DU 20 HSPU 200m farmer's carry 1k row