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Workout of the Day

9 07, 2018

Tuesday

By | 2018-07-09T18:30:47+00:00 July 9th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Deadlift (3x5 @ 51X1 - sets across)SP A: Clean and Jerk (4+1RM)B: Push Press (3x5 sets across)C: Metcon (2 Rounds for time)400m hill run slow walk back to start 400m hill run Time each individual hill run. Watch for cars. Call your mum.GUT: Metcon (No Measure)3RNFT: 12 plate half moons [...]

8 07, 2018

Monday

By | 2018-07-07T23:45:22+00:00 July 8th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Back Squat (5x5 - first of 3 week build)A2: Lu Raises (5 sets of 8-10 reps @ light weight)B: Metcon (Time)2RFT (Competition): 30 hang power snatch 75/55lbs 150 DU Fx scale is heavy KBS and SU.GUT: Metcon (No Measure)AB wheel roll out: 5x5 quality reps

6 07, 2018

Saturday

By | 2018-07-06T19:01:07+00:00 July 6th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (5 sets to find a heavy double, then 2x2 @ 90%)B: Metcon (3 Rounds for reps)Jacked and Tan Classic Event 1: 3 min AMRAP T2B Rest 1 min 5 min AMRAP cal row Rest 1 min 7 min AMRAP 200m run Grab a partner! One person works at a [...]

5 07, 2018

Friday

By | 2018-07-05T15:45:37+00:00 July 5th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: DB Bench Press (5RM TEST)A2: Weighted Pull-ups (5RM TEST)B: Max UB Wallball (AMRAP - Reps)Max set 20/14lbs. Be strict on your depth and target.C: Metcon (AMRAP - Reps)Cascade Classic Week 2 Qualifier - AMRAP 8: 1 thruster 75/55lbs 1 bar-facing burpee 2 thrusters 2 bar-facing burpees ...GUT: Metcon (No Measure)GHD complex [...]

4 07, 2018

Thursday

By | 2018-07-04T19:15:28+00:00 July 4th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat (10 sets of 2 @~60%)B: Metcon (No Measure)AMRAP 20 (Your Pace): 5 sec L-hang 5 cal row 5 sec dip support 5 cal bike then 10-10-10-10, 15-15-15-15...

3 07, 2018

Wednesday

By | 2018-07-03T14:45:21+00:00 July 3rd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Abbate (Time)For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click hereFunction scale to double DB [...]

2 07, 2018

Tuesday

By | 2018-07-02T17:01:54+00:00 July 2nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Sumo Deadlift (5RM TEST, reset each rep)SP A: Clean and Jerk (1RM TEST)B: Push Press (1RM TEST)C: Metcon (Time)For time (Mental Anguish): Row 300/250m 25 burpees 200m heavy carry Scale burpees to keep intensity high. Rx carry weight is AT LEAST 100lbs for men, 70lbs for women. Preference is sandbag [...]

1 07, 2018

Monday

By | 2018-07-01T14:30:54+00:00 July 1st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Back Squat (3RM)A2: Banded Face Pull (3x8)B: Metcon (AMRAP - Reps)AMRAP 10: 200m run 40 DU max rep set of pull-ups Score number of pull-ups.

29 06, 2018

Saturday

By | 2018-06-29T08:00:14+00:00 June 29th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Clean (4RM)B: Metcon (Time)21-18-15-12-9-6-3: Ring dips OHS 95/65lbs Scale to regular dips as needed. Easy workout scale is to drop the set of 21. And if OHS needs scaling go lighter or switch to front squat.

28 06, 2018

Friday

By | 2018-06-28T14:15:41+00:00 June 28th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Press (5-5-5)B: Push Press (3-3-3)C: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row