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Workout of the Day

3 06, 2019

Tuesday

By | 2019-06-03T21:00:39+00:00 June 3rd, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA2: Ring Push-ups (4x8-12 @ 31X1)A1: Single Leg Landmine RDL (4x8 ea side)B: Metcon (3 Rounds for reps)3 min clock: 200m run 20 HSPU AMRAP DB burpee deadlift in remaining time 50/35lbs or > Rest 1 min 3 min clock: 200m run 20 deadlifts 225/145lbs AMRAP DB PP in remaining time Rest [...]

2 06, 2019

Monday

By | 2019-06-02T17:16:04+00:00 June 2nd, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (10RM; 90%x10x2)B: Metcon (AMRAP - Reps)Every 2 min for 5 sets: 5 toughest pull-ups AMRAP single DB box step-ups in remaining time Toughest pull-ups should be strict and might be weighted or box assisted. DB box step up weight should be light enough to keep you moving the entire [...]

31 05, 2019

Saturday

By | 2019-05-31T11:45:25+00:00 May 31st, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: T2B Lynne (AMRAP - Reps)5 Rounds - Max rep BW bench press Max rep T2BB: Metcon (Time)10! Strict chin-ups Abmat sit-ups DU x5

30 05, 2019

Friday

By | 2019-05-26T18:15:41+00:00 May 30th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat + Back Squat (7+13, 5+9, 3+5, 1+2 building)B: Metcon (Time)For time: 27 strict press @ 75/55 27 row cals 21 strict press @ 75/55 21 row cals 15 strict press @ 75/55 15 row cals 9 strict press @ 75/55 9 row cals

29 05, 2019

Thursday

By | 2019-05-26T18:15:46+00:00 May 29th, 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)30 sec [...]

28 05, 2019

Wednesday

By | 2019-05-26T17:45:34+00:00 May 28th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)10 min L-sit or Planche workB: Metcon (5 Rounds for time)New set every 3 min for 5 rounds: 15 abmat sit-ups 30 DU 15 abmat sit-ups 10 alt. DB snatch HAP

27 05, 2019

Tuesday

By | 2019-05-26T17:45:30+00:00 May 27th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Time)10 min foam roll or LAX ball workB: Metcon (AMRAP - Reps)EMOM 30: 1st - 25m/arm heavy suitcase carry 2nd - 8-12 GHD sit-ups 3rd - 30-40 sec FLR on rings

26 05, 2019

Monday

By | 2019-05-26T17:45:24+00:00 May 26th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

24 05, 2019

Saturday

By | 2019-05-24T12:31:18+00:00 May 24th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: The Other Total (Total Weight)Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)

23 05, 2019

Friday

By | 2019-05-23T19:00:38+00:00 May 23rd, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitCFT: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)*But with a twist. Perform A1-A6 as a superset for 4-5 rounds or until you've hit your heaviest lift at each movement.A1: Back Squat (1RM)A2: Hollow Hold (15 seconds of a bent knee hollow hold)A3: Press [...]