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24 10, 2018

Thursday

By | 2018-10-23T16:00:50+00:00 October 24th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (AMRAP - Reps)AMRAP 12 (Practice): 2 strict chin-ups 2 strict K2E 2 strict T2B 1 unbroken complex = 1 repB: Metcon (Distance)AMRAP 30 (Competition): Max meters Every 500m dismount and farmer's carry 70/50lbs for 75m.GUT: Metcon (Weight)Double arm KB sit-ups: 3x10 HAP Score weight of one bell.

23 10, 2018

Wednesday

By | 2018-10-23T15:45:51+00:00 October 23rd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Hang Power Clean (5x3 sets across @ moderate weight)Immediately after finishing a set perform 8 heavy Russian KBS + 5 reaction power landings. (Warm these up as well.)SP A: Metcon (Weight)Clean complex: 1 clean pull 1 hang clean pull 1 hang clean 1 clean Build to heavy single of complex. [...]

22 10, 2018

Tuesday

By | 2018-10-22T22:15:34+00:00 October 22nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)5 min to play with front lever and establish a baseline.B: Weighted Pull-ups (5RM; 4 drop sets of 5 @ 80-90%)C: Dragon Flag (Accumulate 2-4 minutes of best dragon flag)Use one leg tucked or both legs tucked to accomplish best position.D: Metcon (2 Rounds for reps)AMRAP 15 (Practice): 3-6-9-... [...]

21 10, 2018

Monday

By | 2018-10-22T08:15:34+00:00 October 21st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: DB Snatch Sequence (5-5-5)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: Back Squat (3 sets of 5 @ 24X4)C: Metcon (No Measure)For [...]

19 10, 2018

Saturday

By | 2018-10-19T19:30:12+00:00 October 19th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Justin (Time)For Time: 30-20-10 Body Weight Back Squat Body Weight Bench Press Strict Pull-upsIn honor of U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan, died July 24, 2012To learn more about Justin click hereWarm-up well and then load up. Partner up on bench/squat if space is tight! [...]

18 10, 2018

Friday

By | 2018-10-19T08:00:07+00:00 October 18th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Turkish Get Up (Build to heaviest 1 rep beginning with weak arm)B: Metcon (AMRAP - Reps)Choose your own adventure 25 min AMRAP: Abmat sit-up - 1 pt T2B - 2 pts Goblet squat 70/50lbs - 3pts 200m run - 4 pts Squat clean 85% of max - 5 pts 30 cal [...]

17 10, 2018

Thursday

By | 2018-10-17T19:15:12+00:00 October 17th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)10 min LAX ball sessionB: Metcon (AMRAP - Rounds and Reps)AMRAP 20: 10 burpees 50 double unders 100m farmers carry 70/50lbsC1: Front Rack Lunge (3 sets of 12 total reps)C2: Bradford Press (3x5, one rep is over and back)

16 10, 2018

Wednesday

By | 2018-10-16T14:45:35+00:00 October 16th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Fix your rowing: 10 min skill session on rowing.B1: Standing See Saw DB Press (5x10 total reps)B2: Bent Over Double KB Row (5x10)C: Metcon (Time)5 Rounds @ steady pace: 400m row 400m run Aim for same splits from round 1 to round 5.GUT: Metcon (No Measure)Double KB OH sit-ups [...]

15 10, 2018

Tuesday

By | 2018-10-16T06:30:19+00:00 October 15th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Hollow Rock (10 sets of 10 seconds)A2: Arch Rock (10 sets of 10 seconds)B1: Ab wheel roll out (5x5 PAP)B2: GHD Hip Extensions (5x10-15)C: Metcon (Time)With a partner: 10-8-6-4-2 Dball or sandbag cleans 50m bear hug carry (down and back in gym) Partner A does 10 cleans AFAP then carries down [...]