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7 11, 2018

Thursday

By | 2018-11-06T09:30:56+00:00 November 7th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (AMRAP - Reps)Tuck front lever pull to inversion then slow negative with 1 leg extended. 10 sets of 1 rep, alternate legs every rep. Rest as needed between sets - treat as strength! High intensity, plenty of rest.B: Metcon (5 Rounds for reps)AMRAP 5: 8 jumping pull-ups 10 BJSD 24/20" [...]

6 11, 2018

Wednesday

By | 2018-11-06T18:30:54+00:00 November 6th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: DB Snatch Sequence (3-3-3)Hang to bilateral landing Hang to split landing Single leg hang to bilateral landing Single leg hang to split landing Perform each variation w/ both R&L arms as well as the splits w/ both R&L leg forward.Challenge yourself today by catching slightly lower with the heavier weights.B: Back [...]

5 11, 2018

Tuesday

By | 2018-11-05T16:17:39+00:00 November 5th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (6 Rounds for reps)Gymnastics pulling + midline work: AMRAP 2 min of each, 2 min rest between each - Strict C2B Strict pull-up Strict K2E Strict T2B Strict V-ups Best hollow rockB: Metcon (AMRAP - Rounds and Reps)AMRAP 18: 100m heaviest farmer's carry inside 25/20 cal AB 25m sled drag [...]

4 11, 2018

Monday

By | 2018-11-04T16:30:32+00:00 November 4th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Hang Power Snatch (2-2-2-2-2 slow build)Immediately following each set perform 6 Russian KBS HAP + 5 depth drops from 12".SP A: Metcon (Weight)Build to heavy single of snatch complex: 1 snatch high pull 1 hang snatch 1 OHSB: Metcon (4 Rounds for distance)Running clock (Aerobic, sustainable effort): 0:00-6:00: 12-9-6 bar-facing [...]

2 11, 2018

Saturday

By | 2018-11-02T15:45:29+00:00 November 2nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (AMRAP - Rounds and Reps)AMRAP 45: 5 back squats building in weight each round 50m bear crawl 20 GHD sit-ups 50m hips high crab crawl 20 GHD hip ext 50m double KB OH carry 50/35lbs 1 min FLR on rings Score is rounds + reps. Note squat weights as well.

1 11, 2018

Friday

By | 2018-11-01T14:45:47+00:00 November 1st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (AMRAP - Reps)AMRAP 6 min of weighted strict pull-ups @ 100% of last week's 5RM. Singles only. No failure. Manage fatigue.B: Metcon (AMRAP - Rounds and Reps)AMRAP 8: 30 double unders 15 power snatches 75/55lbs (or 15 KBS 35/20lbs) Rest 2 minC: Metcon (AMRAP - Rounds and Reps)AMRAP 8: 5 [...]

31 10, 2018

Thursday

By | 2018-11-01T07:09:56+00:00 October 31st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: DB Snatch Sequence (4-4-4)Hang to bilateral landing Hang to split landing Single leg hang to bilateral landing Single leg hang to split landing Perform each variation w/ both R&L arms as well as the splits w/ both R&L leg forward.B: Metcon (5 Rounds for weight)5 Rounds: 6 TnG deadlifts building 12 [...]

30 10, 2018

Wednesday

By | 2018-10-31T08:15:20+00:00 October 30th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: L-seated DB press (4x8)A2: Sorenson Hold (4 sets of 30 seconds)B: Metcon (Weight)3 rounds aerobic: 10 DB man-makers 35/20lbs 15 DB box step-overs 20" 20 single DB abmat sit-up Quick transition to: 60 sec accumulated hardest handstand hold 60 sec accumulated best L-hang Then 3 rounds aerobic: 10 DB PC 35/20lbs [...]

29 10, 2018

Tuesday

By | 2018-10-29T21:00:52+00:00 October 29th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Hang Power Clean (2-2-2-2-2)After each set perform 5 jumping med ball tosses as high as possible. 20/14lbsSP A: Clean (Build to heavy double with 2 sec pause below knee)B: Metcon (5 Rounds for time)5RFT (Competition): 15 T2B in as few sets as possible Walk rest 15 sec 100/80m row sprint [...]

28 10, 2018

Monday

By | 2018-10-29T06:00:08+00:00 October 28th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Tuck Front Lever Negative from Inversion: 10x1 with 1-3 sec pause with hips and shoulders parallel to the ground; slow negativeB: Metcon (2 Rounds for reps)AMRAP 8: 10 KB snatches each arm 35/20lbs 20 air squats 30 DU Rest 4 min Within an 8 min clock: 4 rounds of [...]