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28 08, 2018

Death Days #3

By | 2018-08-28T20:30:29+00:00 August 28th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)WWII Fitness Test: Are you as fit as a WWII GI? Prize for top performer in each test. 10 min for you AND your partner to complete this section.A1: Metcon (AMRAP - Reps)Partner must count/judge reps!A2: Metcon (AMRAP - Reps)Partner must count/judge reps!A3: Metcon (AMRAP - Reps)Partner must count/judge [...]

27 08, 2018

Tuesday

By | 2018-08-27T20:45:56+00:00 August 27th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFit"The JBo" (Time)3 RFT: 500 m Row 25 burpees 10 Pull ups (or ring rows)A: Metcon (AMRAP - Rounds and Reps)Nasty Moms - Courtney & Rockie's take on a classic CF metcon. Have fun!

26 08, 2018

Death Days #1

By | 2018-08-26T21:01:20+00:00 August 26th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (20RM - try for >70% of last week's 3RM!)B: Metcon (3 Rounds for time)The Notorious B&G: Good luck!

24 08, 2018

Saturday

By | 2018-08-24T11:15:20+00:00 August 24th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSleep: Hours Slept Before Midnight (AMRAP - Rounds and Reps)Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night? Hours = rounds Minutes = repsA: Snatch (1RM - TEST)B: Metcon (No Measure)Recovery for Death Days next week! 5 min row 5 min bike [...]

23 08, 2018

Friday

By | 2018-08-23T20:30:57+00:00 August 23rd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: DB Bench Press (5RM - TEST)B: Weighted Pull-ups (5RM - TEST)C: Metcon (Time)For time (Competition): 25 OHS 135/95lbs 50 deadlifts 25 goblet squats w/ DB 50/35lbs 50 single DB hang power clean + push press switching every 5 reps 25 air squats 50 push-ups

22 08, 2018

Thursday

By | 2018-08-21T16:03:16+00:00 August 22nd, 2018|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: Front Squat (1RM - TEST)C: [...]

21 08, 2018

Wednesday

By | 2018-08-21T16:03:15+00:00 August 21st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Foam roll and LAX ball session for 10 minB: Metcon (No Measure)Coach-led Ido Portal squat sessionC: Metcon (Time)For time (Competition): 200m run 10 ring MU 200m run 20 HPC 135/95lbs 200m run 30 burpees over the bar 200m run 20 HPC 200m run 10 ring MU 200m runXTRA: Metcon [...]

20 08, 2018

Tuesday

By | 2018-08-20T09:30:38+00:00 August 20th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSleep: Hours Slept Before Midnight (AMRAP - Rounds and Reps)Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night? Hours = rounds Minutes = repsFX A: Sumo Deadlift (5RM - TEST, reset each rep)SP A: Clean and Jerk (1RM - TEST)B: Push Press [...]

19 08, 2018

Monday

By | 2018-08-19T19:17:03+00:00 August 19th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitSleep: Hours Slept Before Midnight (AMRAP - Rounds and Reps)Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night? Hours = rounds Minutes = repsA: Back Squat (3RM - TEST)B: Metcon (No Measure)4RNFT: 10 tall box jumps 20 perfect push-ups 200m run 50 [...]

17 08, 2018

Saturday

By | 2018-08-16T14:15:24+00:00 August 17th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Snatch (7x3 across - final session)B: Speed Squats (3x3 @ 50% - begin the taper for Monday's test!)C: Metcon (Time)Using parallettes, accumulate 120 seconds of L-sit. Set yourself a standard for knee bend and keeping feet above the floor or a stack of plates. Keep that standard throughout. Score total time [...]