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Workout of the Day

9 09, 2018

Tuesday

By | 2018-09-10T14:45:10+00:00 September 9th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Speed Deadlift (8x4 TnG OTM ~60%)SP A: Hang Snatch (8x2 OTM ~60%)B: Back Rack Lunge (2x12 total steps backward lunge @50% DL or 100% SN)C: Metcon (Time)For Time (Practice): 40 T2B 4 TGU ea arm 50/35lbs 30 V-ups 3 TGU ea 20 K2E 2 TGU ea

7 09, 2018

Saturday

By | 2018-09-07T19:45:42+00:00 September 7th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Hang Clean and Jerk (1 rep every min for 10 sets, slow build from 50%)B: Press (3x8 sets across)C: Metcon (Time)Event 3 from Oktoberfest: Choose from Rx, Rxish, or Scaled and perform workout. Give me the category in your notes. Need some testing done for the event! Would love to see [...]

6 09, 2018

Friday

By | 2018-09-06T20:30:57+00:00 September 6th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat + Back Squat (4 sets of 7+13 @ 60% of 1RM front squat)B: Annie (Time)50-40-30-20-10 Double-unders Sit-upsIf you want DU but don't have them then practice for 2:00/1:30/1:00/:30/:15. SU scale x2.XTRA: Metcon (No Measure)Begin your recovery from the squats right now. Might be a good idea to cool down [...]

5 09, 2018

Thursday

By | 2018-09-05T20:46:07+00:00 September 5th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Split Jerk (10 min practice, then EMOM 10 - 2 jerks @ 65%)B: Metcon (No Measure)4RNFT (Your Pace): Max rep set of very tough ring rows Max rep set of diamond push-ups 15 seated straddle leg lifts 25 cal rowXTRA: Metcon (AMRAP - Reps)Max unbroken hang from pull-up bar. 1 second [...]

4 09, 2018

Wednesday

By | 2018-09-04T17:00:18+00:00 September 4th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bench Press (5RM)A2: One Arm BB Row (5RM)B: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups7 min time cap today. Scale appropriately so as to make it hurt. :)C: Strict Dips (2 sets of max reps - scale up or down to hit 15-20)XTRA: Metcon (Distance)Heaviest bear hug carry you can do [...]

3 09, 2018

Tuesday

By | 2018-09-03T20:30:43+00:00 September 3rd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat + Back Squat (2 sets of 7+13 @ 65% of front squat max)B: GHD Hip Extensions (2x8-12 weighted if possible)C: Metcon (Time)21-15-9 (Competition): Alt. DB snatch 70/50lbs T2B

2 09, 2018

Monday

By | 2018-09-03T09:32:02+00:00 September 2nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Fortitude (Calories)EMOM 30: Odds - 15 cal row Evens - 15 burpees Score is lowest round score. Burpees and cal row remain same number.

31 08, 2018

Saturday

By | 2018-09-01T08:30:26+00:00 August 31st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Foam roll and LAX ball for 20 minutesB: 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 [...]

30 08, 2018

Death Days #5

By | 2018-08-30T20:00:18+00:00 August 30th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (AMRAP - Rounds and Reps)"Murda She Wrote" brought to you by Coach Michelle. "FinisHer" to follow. Good luck and great job this week!

29 08, 2018

Death Days #4

By | 2018-08-29T20:30:35+00:00 August 29th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Time)"I Love Lift" brought to you by our Olympic weightlifting coach, Emily Justice.