• 0119.05.2012
    Saturday
    02
    Get your squat on!

    Get your squat on!

    Warm-up: Joint Mobility Front Squat: 3×5 MetCon – Diane: 21-15-9 Deadlift (225/155lbs) HSPU The other day I was talking with someone (a CFKT’er) about getting stronger and how they should tweak the workouts they do in additio...
  • 0218.05.2012
    Friday
    03
    Wedding WOD

    Wedding WOD

    Warm-up: Joint Mobility, 10 Serratus Push-Ups, 10 Mobility Lunges, Hip Opener Stretch (30s), Dead Hang (20s) Power Snatch: 15 Minutes to Establish 1RM Hang Snatch: 8 Minutes to Establish 1RM MetCon – For Lowest Score: AMRAP 3 Minu...
  • 0316.05.2012
    Wednesday
    04
    Cry me a River

    Cry me a River

    Warm-up: 10 Wall Slides, 10 Tuck Jumps, 10 Ring Rows, 10 Sit-Ups, 10 OHS Dislocates (PVC) 2 Push Press + 1 Jerk: 10 Sets to Establish Heavy Weight MetCon – For Time: 21-15-9 KB Swings (70/50lbs) Burpees Today is a sad day. Coach T...
  • 0416.05.2012
    Wednesday
    05
    Paleo Challenge

    Paleo Challenge

    Warm-up: Joint Mobility Squat: Build to heavy triple; then 3×3 pause squat @ 80% (4 sec pause) MetCon – 10 min AMRAP: 1 Strict Pull-up 1 Push-up 1 V-up 1 Double Under 2 2 2 2 3 3 3 3 … Paleo Challenge peeps, keep getting thos...
  • 0515.05.2012
    Tuesday
    06
    Glad to be back

    Glad to be back

    Warm-up: Joint Mobility Bench Press: 3×10 Ring Rows: 3×20 (Superset wit BP) MetCon – Randy: 75 Power Snatches (75lbs) This weekend was phenomenal even though I have no voice, have released way too much cortisol, and have...
  • 0609.05.2012
    Wednesday
    07
    To Columbus we go…

    To Columbus we go…

    Warm-up: Joint Mobility MetCon – Regionals Event 4: For Time – 50 Back Squats (135/95lbs) 40 Pull-ups 30 Shoulder to Overhead 50 Front Squats (85/65lbs) 40 Pull-ups 30 Shoulder to Overhead 50 Overhead Squats (65/45lbs) 40 Pull-ups...
  • 0709.05.2012
    Wednesday
    08
    Tasty Tuesdays!

    Tasty Tuesdays!

    Warm-up: Joint Mobility Press: 3×3 MetCon – Regionals Event 3: 3 Rounds for time – 10 Dumbbell Snatches (100/70lbs, alternate arms each rep) 200m Run Before I can ask a question, we have to define some terms… Absolute s...
  • 0808.05.2012
    Tuesday
    09
    Enter Title Here!!!

    Enter Title Here!!!

    Warm-up: Joint Mobility Squat: Build quickly to heavy 5 of high bar back squat MetCon – Regionals Event 2: 2,000m Row 50 Pistols 30 Hang Cleans (225/135lbs) REMEMBER!  We are closed Thursday, Friday, and Saturday for Regionals.  W...
  • 0904.05.2012
    Friday
    010
    Unique Snowflake

    Unique Snowflake

    Warm-up: 10 Dislocates, 10 Side Dislocates, 10 Hang Snatch High Pulls, 10 Hang Muscle Snatches, 5 OHS – first time with PVC, second time with barbell Complex: 2 Push Press + 1 Split Jerk – build to heavy single Jerk: Continue buil...
  • 01003.05.2012
    Thursday
    011
    12.11 In Yo Face!

    12.11 In Yo Face!

    ATTENTION: THE NOON CLASS ON THURSDAY IS CLOSED! Warm-up: 100 Double Unders, 20 Serratus Push-Ups, 20 Behind the Back Arm Swings, 20 Mobility Lunges 20 Overhead Arm Swings Speed Bench Press: 9×3 @ 60% 1RM (3×3 at Wide, N...
  • 01101.05.2012
    Tuesday
    012
    Have you had your water today?

    Have you had your water today?

    Warm-up: 400m Run, (10 Wall Squats, 10 Wall Slides, 5 Little Mermaids, 5 Table- Makers, 10 Leg Swings x3) Speed Squat: 10×2 on the minute @ 60% 1RM MetCon – For Reps: AMRAP 4 Minutes 10 HR Push-Ups 10 Toes-2-Bar AMRAP 4 Minut...
  • 01201.05.2012
    Tuesday
    013
    Sweeteners

    Sweeteners

    Warm-up: 2 Rounds – 10 Good Mornings, 10 KB SDHP, 10 KB Swings, 10 V-ups Complex: 1 Power Clean, 2 Front Squats, 1 Push Jerk – build to heavy single, then 2 sets @ 90% MetCon – AMRAP 12 min: 20 KB Snatches (50/35lbs) 10 Strict Chi...
  • 01327.04.2012
    Friday
    014
    TGIF (Thank God Intermittent Fasting)

    TGIF (Thank God Intermittent Fasting)

    Warm-up: Mobility Prep MetCon – 12.10: Fight Gone Bad What a day!  Many a record was broken today, both personal and gym.  Rest up and water yourselves properly this weekend.  Paleo Challenge in full swing, so get your ancestrally...
  • 01426.04.2012
    Thursday
    015
    FGB

    FGB

    Warm-up: Foam Roll, Bottom of Squat (3 Minutes), (10 Spiderman Lunges, 10 Dislocates, 10 Kossach Squats, 10 Scorpions x2) Front Squat: 3×5 MetCon – 4 Rounds Not For Time: 300m Row 3 Muscle-Ups 10 STRICT Knees-to-Elbows 1 Sled...
  • 01526.04.2012
    Thursday
    016
    12.10 Has Arrived

    12.10 Has Arrived

    Warm-up: [10 Hang Snatch High Pulls (45lbs), 10 OHS (45/25lbs) x2] & [10 KBS (50/35lbs), 10 Sit Ups x2] Snatch: 1 Rep Every 30s for 10 Minutes @ 75% MetCon – For Rounds: 1 Minute to Complete 5 Pull Ups 5 Burpees 10 Air Squats ...
  • 01625.04.2012
    Wednesday
    017
    Guest Blog Post(s)

    Guest Blog Post(s)

      Warm-up: Joint Mobility Press: 1-1-1; 3×3 Bench Press: 3×3 MetCon – 5RFT: 10 Dips 200m Run Tonight is a special post.  It is actually two guest blog posts.  What a night!  Let us begin with the shortest first: Hav...
  • 01724.04.2012
    Tuesday
    018
    20RM squats are life-changing

    20RM squats are life-changing

    Warm-up: 2 Rounds – 10 Good Mornings, 10 Back Squats, 10 Behind the Neck Push Press; 30 sec Hip Opener and Samson Stretch Squat: 20RM MetCon – 3RFT: 25 KBS (50/35lbs) 15 V-ups 1)      If you have yet to get your picture taken for ...
  • 01821.04.2012
    Saturday
    019
    12.9 Was Mighty Fine

    12.9 Was Mighty Fine

    Warm-up: Joint Mobility MetCon – 12.9 Olympic Weightlifting Meet: Snatch: 1RM (5 Attempts) Clean and Jerk: 1RM (5 Attempts) (All Rules of an Olympic Weightlifting Meet Apply. No Press Outs. Bar Cannot Decrease in Weight.) Remember...
  • 01920.04.2012
    Friday
    020
    Paleo lecture

    Paleo lecture

    Warm-up: Joint Mobility Group Shoulder Mobility MetCon – For Total Reps: 2 Minutes Wall Balls (20/14lbs) 1 Minute Burpees 3 Minutes Rest 1:30 Minutes Wall Balls 1:30 Minutes Burpees 3 Minutes Rest 1 Minute Wall Balls 2 Minutes Bur...
  • 02019.04.2012
    Thursday
    021
    Twelve.Nine

    Twelve.Nine

    Warm-up: 10 Dislocates, 10 Reverse Hypers, 10 Dead Hang Shrugs, 10 Pistols x2 20 Minutes to Find: Deadlift: Moderate Set of 5 Hang Power Clean: 3RM Jerk: 2RM MetCon – 4 Rounds Not For Time: Max Ring Rows 10 Good Mornings (95/65lbs...
  • 02118.04.2012
    Wednesday
    022
    How do you convince someone to do Paleo?

    How do you convince someone to do Paleo?

    Warm-up: Joint Mobility MetCon – For score: 3 Rounds - 1 min Back Squat (135/95lbs) 2 min Rest -Rest 5 minutes 5 min AMRAP - 10 Pull-ups 5 Deadlifts (185/135lbs) -Rest 5 minutes 3 min AMRAP Turkish Get-ups As you well know, we hav...
  • 02217.04.2012
    Tuesday
    023
    PC!…doesn’t stand for politically correct

    PC!…doesn’t stand for politically correct

    Warm-up: Arm Swings, Leg Swings, Foam Roll, [10 Mobility Lunges, 10 Hollow Rocks, 10 Push Ups x2] Power Snatch: Build to Heavy Single (15 Minutes) Power Clean + Push Jerk: Build to Heavy Single (12 Minutes) MetCon – For Total Time...
  • 02313.04.2012
    Friday
    024
    Bam!

    Bam!

    Warm-Up: 10 Good Mornings 10 Hang Muscle Snatches 5 OHS x’s 2 5 Air Squat Jumps for Height 5 Serratus Push-Ups 10 Straight-Leg Sit-Ups x’s 2 Strength: Heavy 5 High-Bar Back Squat MetCon – For Reps: 3 minutes of: 10 Box Jumps (30/2...
  • 02412.04.2012
    Thursday
    025
    Watch your top knot.

    Watch your top knot.

    Let’s take it way back… Warm-up: Row and Joint Mobility Goblet Squat: 3×10 heavy 1a) Weighted Pull-up: 7×3 @ 70% 1b) Bench Press: 7×3 @ 70% MetCon – AMRAP in 4 min: Double Unders You can come up for air ...
  • 02511.04.2012
    Wednesday
    026
    Paleo orthodoxy is ripe for humor…

    Paleo orthodoxy is ripe for humor…

    Warm-up: Foam Rolling and Mobility Deadlift: Build to 5RM 4 Rounds Not For Time: 15 Ring Dips 10 BB Bent Over Rows (moderate) 200m Farmer’s Carry Alright, Ktown, it is that time of the Julian calendar year again (no one cares abou...
  • 02610.04.2012
    Tuesday
    027
    Jeremy Wade is more of a man than you.

    Jeremy Wade is more of a man than you.

      Warm-up: Joint Mobility Front Squat: Build to heavy 5 Thruster: Find 1RM MetCon – AMRAP 7 min: 10 Hang Power Cleans (135/95lbs) 10 Weighted Straight Leg Sit-ups The CrossFit Ktown Jacked and Tan team will be staying at the ...
  • 02706.04.2012
    Friday
    028
    Happy Good Friday!

    Happy Good Friday!

    Warm-up: Foam Roll, [7 Minutes of – 7 Wall Squats, 7 Little Mermaids, 7 Halos, 7 Dislocates at Bottom of OHS, 7 Pull-Ups] MetCon – Ktown Open 12.7: 20 Minutes to Establish 15RM (2 Attempts) 10 Minutes Rest Tabata Something Else: 8...
  • 02805.04.2012
    Thursday
    029
    12.7 Breakdown

    12.7 Breakdown

    Warm-Up: 10 Serratus Push-Ups, 10 Goblet Squats w/ KB, 5 Pass Throughs on Parrallettes, 5 2-Handed Clean and Jerks w/ KB X’s 2 Press: 5-5-5 Push Press: 3-3-3 Jerk: 1-1-1 MetCon – 2 Rounds: 3 minutes: 10 KB Swings 20 Double-U...
  • 02905.04.2012
    Thursday
    030
    Open WOD 12.7

    Open WOD 12.7

    Warm-up: Foam Roll T-Spine/ Legs (1 Minute Each), 15 KB Power Swings (50/35lbs), 20 Walking Lunges, 10 V-Ups x2 Speed Squats: 8×2 @ 50% 1RM MetCon – 6 Rounds Not for Time: 400m Jog 1 Minute Plank 30 Sec Side Plank (Each Side)...
  • 03003.04.2012
    Tuesday
    031
    Cubed Ice

    Cubed Ice

    ...
  • 03130.03.2012
    Friday
    032
    Good Luck Runners!

    Good Luck Runners!

    Warm-up: Foam Roll (5 Minutes), [10 Wall Squats, 10 Wall Slides, 10 Halos, 10 Good Mornings (45/25lbs), 10 Tuck Jumps x2] MetCon – 12.6 Aka Grannie: Grace (65% 1RM) + Annie 30 Clean and Jerks (65% 1RM C&J) 50-40-30-20-10 Doubl...
  • 03229.03.2012
    Thursday
    033
    Friday Funday

    Friday Funday

    Warm-up: 10 Deep Lunges (45/25lbs), 10 Dislocates, 10 Press (45/25lbs) x2 Push Jerk: Heavy Set of 3 – Using Sets of 3 MetCon – 12 Minute AMRAP: 15 KB Swings (70/50lbs) 10 Box Jumps (24/20”) 60m FW (70/50) Hopefully you have seen t...
  • 03329.03.2012
    Thursday
    034
    12.6 Announced

    12.6 Announced

    Warm-up: 20 Leg Swings, 20 Spiderman Lunges, 20 Arm Circles, 20 Lunges w/ Twist, 10 Serratus Push-ups, 20 Sit-ups Squat: Build to heavy single; 2×2 @ 90% MetCon – Lynne: 5 Rounds for reps – Max rep bodyweight bench press Max ...
  • 03428.03.2012
    Wednesday
    035
    Video Post

    Video Post

    Warm-up: 500m Row; 2 Rounds – 10 Halos, 10 Wall Squats, 10 Hindus, 10 Toes to Bar, 10 Ring Rows Press: 5RM; 2×5 @ 90% MetCon – For Time: 21 DB Push Press (heavy) 21 DB Hang Power Clean 400m Run 15 DB PP and HPC 400m Run 9 DB ...
  • 03526.03.2012
    Monday
    036
    CrossFit Regionals

    CrossFit Regionals

    Warm-up: Foam Roll, 800m Run, (10 Low Bar Squats (45/25lbs), 10 Leg Swings (All Ways), 10 Chin-Ups, 10 Glute Bridges x3) Deadlift: 3RM MetCon – 5 Rounds for Time: 5 Deadlifts (No Drop) @ 70 % 3RM Finisher: 3×20 GHD Sit-Ups or...
  • 03623.03.2012
    Friday
    037
    The Ktown Open

    The Ktown Open

    Warm-up: Joint Mobility MetCon – Open 12.5: AMRAP in 7 min – 3 Thrusters (100/65lbs) 3 Chest-to-Bar Pull-ups 6 6 … And so the CrossFit Games Open season of 2012 draws to a close tomorrow late morning.  But we have something specia...
  • 03722.03.2012
    Thursday
    038
    Questions?

    Questions?

    Warm-up: 30 Double-Unders, 10 OHS (45/25lbs), 10 Hand Release Push-Ups, 15 KB SDHPs (50/35lbs) x2 Movement Prep: Thrusters and Chest-to-Bar Pull-Ups Finisher: Athlete’s Choice (Run through some of 12.5 or not) There is a good thre...
  • 03821.03.2012
    Wednesday
    039
    Eat Meat and…NOT DIE

    Eat Meat and…NOT DIE

    Warm-up: Row 200m, Foam Roll T-Spine/ Lats, Overhead Banded Stretch (1 minute each), Samson Stretch (30s each), 20 Behind the Back Arm Swings, 10 Bird Dogs, 10 Single Leg Glute Bridges (Each Leg) Barbell Complex: 2 Push Press, 1 S...
  • 03921.03.2012
    Wednesday
    040
    Get Serious

    Get Serious

    Warm-up: Joint mobility Power Snatch: 3RM, 95%x3, 90%x3 Work – Not for time: 10 Good Mornings 10 Leg Raises 400m Jog 10 Dips And so begins a guest blog post by Dave ‘G8R’ Parmly… It’s sort of funny to find myself...
  • 04020.03.2012
    Tuesday
    041
    Get some proper shoes already!

    Get some proper shoes already!

    Warm-up:  2 Rounds – 10 Mobility Lunges, 10 Serratus Push-ups, 10 V-ups, Hip Opener, and Samson Stretch Front Squat: 1RM MetCon – For Time: 21-15-9 Push Press (95/65lbs) Power Clean (95/65lbs) Knees to Elbows O-lifting shoes shoul...
  • 04116.03.2012
    Friday
    042
    Friday, what a day!

    Friday, what a day!

    Warm-up: 10 OHS (PVC), 10 Little Mermaids, 5 False Grip Ring Rows, Samson Stretch (30s) x2 MetCon – 12.4 OPEN WOD: 12 Minute AMRAP 150 Wall Balls (20/14lbs) 90 Double-Unders 30 Muscle-Ups 12.4!!!!!!!!!!! See my excitement? It’s al...
  • 04215.03.2012
    Thursday
    043
    Is it Thursday again?

    Is it Thursday again?

    Warm-up: Mobilize Ankles, 10 Squats (45/25lbs), 10 KB Swings (50/35lbs), 10 Dislocates, Hip Opener (1 Minute) x2 Skill: Wall Balls Skill: Muscle-Ups Skill: Double-Unders Finisher: 50 Reps of Ab Work Good efforts from some big time...
  • 04315.03.2012
    Thursday
    044
    12.4 arriveth…

    12.4 arriveth…

    Warm-up: 200m Row, Foam Roll; 2 Rounds – 10 Serratus Push-ups, 10 Behind the Back Arm Swings, 10 Down Swings, 10 Bird Dogs Bench: Find 1RM; 3×5 @ 80% MetCon – For Exertion: Alternating Tabata of - Ring Rows Side Plank Side Pl...
  • 04414.03.2012
    Wednesday
    045
    Help me, Ktown, you’re my only hope.

    Help me, Ktown, you’re my only hope.

    Warm-up: Foam Roll; 2 Rounds – 10 Dislocates, 10 Rotational Sweeps, 5 OHS, 10 Wall Slides, 10 Halos, 5 Table Makers Complex: Front Squat x2 + Jerk x1 – 20 minutes to build to heavy single in complex MetCon – For Time: 50 Hand Rele...
  • 04512.03.2012
    Monday
    046
    Some Cheats Are Worth It

    Some Cheats Are Worth It

    Warm-up: 10 Arm Circles (All Ways), [10 Leg Swings (All Ways), 10 KB DLs (50/35lbs), 10 KB Swings (50/35lbs), 5 1-Arm Snatches (50/35lbs), 2 1-Arm OHS (50/35lbs) x2] Deadlift: Heavy 5 MetCon – For Time: 1k Row Followed by… 4 Round...
  • 04609.03.2012
    Friday
    047
    12.3 Rears Its Ugly Head

    12.3 Rears Its Ugly Head

    Warm-up: Mobilize, 7 Minutes of Work – (10 Wall Slides, 10 Wall Squats, 10 KB Halos, 5 Little Mermaids, 5 Ring Rows), Movement Prep MetCon – Open WOD 12.3 AMRAP 18 Minutes 15 Box Jumps (24/20”) 12 Push Press (115/75lbs) 9 To...
  • 04709.03.2012
    Friday
    048
    Reppin out for Ktown

    Reppin out for Ktown

    Warm-up: 10 Good Mornings (45/25lbs), 10 Hang Muscle Snatches (45/25lbs), 10 OHS (45/25lbs) x2 Mobility: Upper and Lower Calf Stretch (30s Each), Barbell Achilles Roll (2 Minutes), LAX Ball in Calf (2 Minutes Each), Shoulder/ Lat ...
  • 04807.03.2012
    Wednesday
    049
    Muscle-up Mania

    Muscle-up Mania

    Warm-up: LAX Ball VMO (5 Minutes), 10 Barbell Weighted Lunges (45/25lbs), Run 400m, Middle Split Stretch on Wall (1 Minute) Front Squat: 60%x5, 65%x5, 70%x5, 75%x5 MetCon – For Time: 21-15-9 Hang Power Snatch (95/65lbs) Tuck Jumps...
  • 04907.03.2012
    Wednesday
    050
    OMGWTFBBQ (new website)

    OMGWTFBBQ (new website)

    We hope you all are enjoying Ktown’s new facelift.  Endure with us the next few days as we update our content and figure out the awesome potential of this new battle station.  I would like to thank the tireless work of our photogr...
  • 05005.03.2012
    Monday
    051
    Eat

    Eat

    Warm-up: Leg Swings, Arm Circles, 10 Push-Ups, 15 Sit-Ups, 10 Lunges, 10 Max Handstand Holds x2 Squat: 3-3-3-3-3 Seated Dumbbell Press: 5-5-5-5 (Superset with Squats) MetCon – For Reps: Power Clean (70% 1RM) Chest-to-Bar Pull-Ups ...
  • 05103.03.2012
    Saturday
    052
    Good work today, Ktown.

    Good work today, Ktown.

    From Samantha: In case some of you have not noticed lately, Mark is sporting a major moustache. This is not just for his own entertainment, but also to compete in the 7th annual Rico Stash Bash. The event is taking place this Satu...
  • 05201.03.2012
    Thursday
    053
    Another Day Down

    Another Day Down

    Warm-up: Roll Everything, 10 Dislocates, 10 Side Dislocates, 10 OHS (PVC), 10 Dislocates in Bottom of OHS Skill: Snatch Work @ Light Weight Snatch: Establish Your Personal Heavy 12.2 OPEN Weight; Perform 10 Reps Good Mornings: 20 ...
  • 05329.02.2012
    Wednesday
    054
    Social Hour!

    Social Hour!

    Warm-up: 400m Row, 400m Run, Arm Circles (all ways), Leg Swings (all ways), LAX Roll Calves (5 mins) Power Clean: Heavy Double, 95% x2, 90% x2 MetCon – 4 Rounds Not For Time: 10 Controlled Ring Rows 10 Strict Knees-to-Elbows 10 Su...

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