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Workout of the Day

15 07, 2019

Tuesday

By | 2019-07-15T14:16:03+00:00 July 15th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Kipping Pull-ups (AMRAP minus 3-5 reps, rest 30 seconds)A2: Tall Kneeling DB Press (AMRAP 45 sec, rest 2 min, x3)B: Metcon (Time)For time: -800m run- 5RFT: 5 T2B 6 Russian KBS 7 push-ups -800m run- 5RFT: 5 T2B 6 Russian KBS 7 push-ups -800m run- 20 min time cap.GUT: Metcon (Time)Accumulate [...]

14 07, 2019

Monday

By | 2019-07-14T19:30:22+00:00 July 14th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (3RM; then 4 more sets of 3 @ 90%)B: Metcon (Weight)Every 2 min for 8 total sets (4 each): 1st - 30/20 cal row 2nd - 1 unbroken set of the complex - 1 power clean + 1 hang squat clean + 1 front squat + 1 thruster + [...]

11 07, 2019

Friday

By | 2019-07-11T19:00:34+00:00 July 11th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Bench Press (Perform each set on a 3 min clock: 1-5-1-10-1-15)Score the set of 15.COACH: Metcon (Calories)Spend 5 min in coach-led group practice on med ball cleans.B: Ledesma (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Parallette Handstand Push-ups 10 Toes-Through-Rings 15 Med Ball Cleans, 20#In honor of Narcotics Detective and [...]

10 07, 2019

Thursday

By | 2019-07-10T21:16:59+00:00 July 10th, 2019|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: Metcon (AMRAP - Rounds)4RNFT: 4 [...]

9 07, 2019

Wednesday

By | 2019-07-09T20:30:30+00:00 July 9th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (3 sets of 3 @ the 90% of Monday)B: Metcon (3 Rounds for reps)3 min amrap 3 min rest 6 min amrap 3 min rest 9 min amrap *always start at the beginning for each amrap 20 hang power snatch @ 95/65 10 bar facing burpee 20 thruster @ [...]

8 07, 2019

Tuesday

By | 2019-07-08T20:45:47+00:00 July 8th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bent Over Row (5x5)A2: Strict Toes-To-Bar (2-5 strict reps + max L-hang hold after final rep)B: Metcon (4 Rounds for time)Begin a new set every 4 min: 10 strict press 95/65lbs 15 C2B 20/15 cal row x4 Press from floor. Score time each round.GUT: Metcon (Distance)Accumulate 45 sec each side in [...]

7 07, 2019

Monday

By | 2019-07-07T20:45:52+00:00 July 7th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (3RM, then 4 more sets of 3 @ 90% )B: Metcon (Time)10 min clock: 0-3 min - 500m row Then AMRAP 7 - 5 deadlift 275/185lbs 5 BJO 24/20" 5 DL 10 BJO 5 DL 15 BJO ... Score 500m row. Note total reps.

5 07, 2019

Saturday

By | 2019-07-05T23:00:51+00:00 July 5th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: 1 1/4 Front Squat (12 min to build to tough double)B: Metcon (AMRAP - Reps)AMRAP 10: 1500m row then as many DB squat snatches @ 40/25lbs in remaining time then @ 10:00: 21-15-9 for time of alt. DB snatches ring dips Score # of DB squat snatches. Note time for 21-15-9.

4 07, 2019

Friday

By | 2019-07-04T16:16:05+00:00 July 4th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Press (5-4-3-2-1)A2: GHD Situps (5x12-20)B: Metcon (4 Rounds for time)4RFT: 250m row 25ft handstand walk or 2 wall walks FLR on rings for as long as it took to complete row + HS walk Rest 2 minGUT: Metcon (No Measure)Accumulate 60 seconds of your best dragon flag.

3 07, 2019

Thursday

By | 2019-07-03T19:00:25+00:00 July 3rd, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Patton (Time)25 Deadlifts (155/105 lb) 400 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks (155/105 lb) 800 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks (155/105 lb) 10 Strict Pull-Ups 800 meter Run 10 Clean-and-Jerks (155/105 lb) 10 Strict Pull-Ups 400 meter Run 25 Deadlifts (155/105 lb) Shane Eric Patton, Son of James [...]