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Workout of the Day

21 09, 2018

Saturday

By | 2018-09-20T20:30:17+00:00 September 21st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Hang Clean and Jerk (1 rep every 90 sec for 10 sets, building)B: Press (5x5 heavier than last week)C: Metcon (5 Rounds for reps)5 rounds of 3 min on, 2 min off: 20 double DB push press 50/35lbs Max rep weighted pull-ups in remaining time. Each subsequent round pull-up weight decreases: [...]

20 09, 2018

Friday

By | 2018-09-20T20:30:20+00:00 September 20th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat + Back Squat (5 sets of 4+8 @ 70% of FS)B: Metcon (Time)4RFT (Competition): 25 alt. DB snatches 50/35lbs 25 burpeesXTRA: Metcon (Time)Spend 10 minutes dedicated to stretching the muscles of the hip: hamstrings, quads, hip flexors, hip rotators, and adductors. Ask a coach for some guidance if you [...]

19 09, 2018

Thursday

By | 2018-09-18T21:00:30+00:00 September 19th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Split Jerk (3-3-3-3-3 w/ 3 sec pause in split - focus position)B: Metcon (AMRAP - Reps)AMRAP 20 (Your Pace): 10 cal row 10 cal bike 50 DU 20 cal row 20 cal bike 50 DU 30-30-50 40-40-50 50-50-50 Max burpees in remaining time. Score total reps at 20 min mark.XTRA: Metcon [...]

18 09, 2018

Wednesday

By | 2018-09-18T20:48:31+00:00 September 18th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bench Press (6x3 - 3 sets slightly narrower, 3 slightly wider)A2: False Grip Ring Rows (6x6 toughest possible)B1: Dips (2 sets of max reps - scale up or down to hit 15-20)B2: Metcon (Weight)Lightly weighted, standing I's Y's & T's. 2 sets of 6 reps each position.C: Metcon (AMRAP - Rounds [...]

17 09, 2018

Tuesday

By | 2018-09-17T20:45:36+00:00 September 17th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat + Back Squat (5 sets of 4+8 @ 75%)B: Death Walk (2 sets of 20 steps w/ moderate DBs)C: Metcon (Time)2RFT (Competition): 20 pull-ups 30 push-ups 40 abmat sit-ups 50 air squatsXTRA: Metcon (No Measure)Accumulate 1 min passive hang from pull-up bars Accumulate 1 min of toughest handstand variation [...]

16 09, 2018

Monday

By | 2018-09-13T14:30:26+00:00 September 16th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Speed Deadlift (8x4 TnG OTM @ ~65%)SP A: Snatch (8x2 OTM @ 65%)B: Barbell Overhead Lunges (2x10 total steps, 33% of DL & 66% of SN)In place.C: Metcon (Time)4RFT (Practice): 25m suitcase carry R 100/70lbs 25m suitcase carry L 3 wall walks 15 T2B Wall walk scale to feet on [...]

14 09, 2018

Saturday

By | 2018-09-13T14:15:45+00:00 September 14th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Hang Clean and Jerk (1 rep OTM 10 sets, build from 50% to heavy)B: Press (3x8 heavier than last week)C: Metcon (AMRAP - Rounds and Reps)Event 1 from Oktoberfest: Choose from Rx, Rxish, or Scaled and perform Event 1. Note division or scale in notes so we can have some data! [...]

13 09, 2018

Friday

By | 2018-09-13T14:15:44+00:00 September 13th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat + Back Squat (4 sets of 7+13 @ 65%)Next week on Tuesday we begin 5 sets of 4+8 @ 75%.B: Metcon (Time)Athlete's choice to be performed with a partner: 1 mile heavy sandbag or DBall carry. To Ed Shouse and back.Switching as needed. or 1 mile buddy carry.XTRA: Metcon [...]

12 09, 2018

Thursday

By | 2018-09-12T18:30:15+00:00 September 12th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Power Jerk (10 min practice, then 10x2 OTM )B: Metcon (AMRAP - Rounds and Reps)AMRAP 16 (Your Pace): 200m run 5 S2OH (135/95lbs) 10 burpees over the barXTRA: Metcon (No Measure)Accumulate 1 min passive hang from pull-up bar then 1 min active hang (shoulders down and back, lats active) then 1 [...]

11 09, 2018

Wednesday

By | 2018-09-11T16:00:30+00:00 September 11th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: KB Floor Press (5-5-5-5-5 ending @ 5RM)A2: Supinated Grip Bent Over Row (5-5-5-5-5 ending @ 5RM)B: Diamond Push-ups (2 max rep sets, no rest at top or bottom)C: Metcon (No Measure)Not for time skill: C1) Push-up -> Ring push-up -> Archer push-up C2) Air squat -> Curtsy lunge -> Alt. pistol [...]