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27 06, 2017

Wednesday

By | 2017-06-24T16:15:19+00:00 June 27th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Sumo Deadlift (EMOM 10: 3 sumo deadlifts, building)SP A): Metcon (Weight)EMOM 10: 1 snatch pull + 1 below the knee hang snatch, SLOW buildingB): Metcon (Time)21-15-9: WB 30/20lbs WB OHS WB sit-up (arms point to ceiling) *Perform 75 DU or 100 SU after set of 21, 15, and 9 for [...]

26 06, 2017

Tuesday

By | 2017-06-24T15:45:23+00:00 June 26th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): 2017 Gymnastics Cycle Progressions (No Measure)Practice (20 min) - Ring dip: dip support (top) -> dip negative -> weighted dip negative -> dip support (bottom) -> dip positive (master full ROM on the parallel bars before moving to rings) Strict muscle-up: false grip hang -> false grip ring rows -> false [...]

25 06, 2017

Monday

By | 2017-06-23T16:30:38+00:00 June 25th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (5RM; 2 sets of 5 @ 90% of 5RM)B): Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Scale to front squats for Fx.

22 06, 2017

Friday

By | 2017-06-24T00:47:05+00:00 June 22nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Thruster (build to tough single)SP A): Squat Clean Thruster (build to tough single)FX B): Front Squat (Build to heavy triple)SP B): Squat Clean (Build to heavy triple)C): The Abbey (Time)3RFT: 27 WB 20/14lbs 27 DU 27 BJ 24/20" 27 sit-ups 27 thrusters 95/65lbs25 min time cap

21 06, 2017

Thursday

By | 2017-06-22T20:45:34+00:00 June 21st, 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 1015min: 2017 Gymnastics Cycle Progressions (No [...]

20 06, 2017

Wednesday

By | 2017-06-20T22:45:41+00:00 June 20th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Deadlift (5RM; then max TnG set @ 85%)B): Metcon (AMRAP - Rounds and Reps)AMRAP 12: 12 KB OHWL R 50/35lbs 12 V-ups 12 KB OHWL L 12 supermansXTRA): Metcon (Time)50-40-30-20-10 DU 25-20-15-10-5 alt. hanging knee raises

19 06, 2017

Tuesday

By | 2017-06-19T19:45:16+00:00 June 19th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): 2017 Gymnastics Cycle Progressions (No Measure)Practice (20 min) - Ring dip: dip support (top) -> dip negative -> weighted dip negative -> dip support (bottom) -> dip positive (master full ROM on the parallel bars before moving to rings) Strict muscle-up: false grip hang -> false grip ring rows -> false [...]

18 06, 2017

Monday

By | 2017-06-19T10:45:29+00:00 June 18th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (5RM; then 2 sets of 5 @ 90%)16 min total!B): Metcon (No Measure)Practice (10 min): Accumulate 60 shoulder touches while in a handstand against the wall or Work on your handstand against the wallC): Nicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m Run Max Rep Pull-upsScore is total [...]

15 06, 2017

Friday

By | 2017-06-16T00:00:17+00:00 June 15th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Metcon (Weight)3 front squats + 1 S2OHSP A): Metcon (Weight)1 pause clean deadlift (2 count pause below knee) + 1 hang clean + 1 front squat + 1 jerkBe sure to stay out over the bar on your clean deadlift and then pause for 2 seconds right below kneecaps. After [...]

14 06, 2017

Thursday

By | 2017-06-14T18:15:14+00:00 June 14th, 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): 2017 Gymnastics Cycle Progressions (No [...]