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22 05, 2019

Thursday

By | 2019-05-22T19:45:47+00:00 May 22nd, 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 (Weight)5 sets building in [...]

21 05, 2019

Wednesday

By | 2019-05-21T17:15:40+00:00 May 21st, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Weight)EMOM 10: Hang power clean + front squat + jerk, build to a heavy 1+1+1B: Metcon (Time)Air Force WOD: For time - 20 thrusters 20 SDHP 20 push jerks 20 OHS 20 front squats 95/65lbs 4 burpees EMOM beginning @ 0:00GUT: Metcon (AMRAP - Rounds)GHD oblique crunches: 3x10-16 ea side

20 05, 2019

Tuesday

By | 2019-05-20T20:15:20+00:00 May 20th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Agility Ladder (12-16 normal passes through increasing in speed)B: Metcon (No Measure)Accumulate 1 minute in a front scale, each leg. Focus on quality w/ both legs extended, chest tall, and always controlling the movement.C: Metcon (Time)For time: 2,500/2,000m row Every 3 minutes beginning @ 0:00 perform - 15 double KB deadlift [...]

19 05, 2019

Monday

By | 2019-05-20T15:15:50+00:00 May 19th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Rack Reverse Lunge (8-8-8-8)B: Metcon (3 Rounds for reps)10 min clock: 800m run AMRAP Cindy 5 min rest 6 min clock: 400m run AMRAP Cindy 3 min rest 4 min clock: 200m run AMRAP Cindy Score each round.GUT: Metcon (AMRAP - Reps)5x20 Russian twists w/ plate or WB

17 05, 2019

Saturday

By | 2019-05-17T22:00:38+00:00 May 17th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Tabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score [...]

16 05, 2019

Friday

By | 2019-05-16T22:01:03+00:00 May 16th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat (5-5-5-3-3)B: DB Bench Press (3 sets of 5 reps, after each set of 5 perform...)Drop by 10lbs each hand and perform 7 reps. Drop by 10lbs each hand and perform 9 reps. Drop by 10lbs each hand and perform 11 reps. Drop by 10lbs each hand and perform 13 [...]

15 05, 2019

Thursday

By | 2019-05-14T14:16:30+00:00 May 15th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (AMRAP - Rounds and Reps)AMRAP 24: 1 mile run 2k row In remaining time - 10 T2B 10 deadlift 185/125lbs Mile mark is 2nd interstate sign at Ed Shouse light. Score total rounds and reps of couplet.GUT: Metcon (AMRAP - Rounds)Banded Palloff press: 3x8 ea side

14 05, 2019

Wednesday

By | 2019-05-14T14:01:18+00:00 May 14th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Single Arm Ring Row (5x5 ea arm)A2: Sorenson Hold (5 sets of 20-30 seconds)B: Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restStandard female scales of 14lb WB and 55lb BB. [...]

13 05, 2019

Tuesday

By | 2019-05-13T18:16:13+00:00 May 13th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Clean and Jerk (15-20 min)Spend this time drilling technique and warming up to your opener for the conditioning.B: Metcon (Weight)Practice: 21 GHD sit-ups 21 lateral burpees over the bar 1+3 CJ 15 GHD sit-ups 15 lateral burpees over the bar 1+2 CJ 9 GHD sit-ups 9 lateral burpees 1+1 CJ Weight [...]

12 05, 2019

Monday

By | 2019-05-12T20:15:30+00:00 May 12th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Rack Lunge (8-8-8-8 - total, in place)B: Metcon (3 Rounds for reps)On a 6 min clock: 2x200m run AMRAP Cindy in remaining time Rest 4 min x3GUT: Metcon (No Measure)Single arm L-hang: Accumulate 30 sec each side