Warm-up Snatch Complex: 1 Pause (below the knee) Snatch, 1 Hang PS, 1 OHS – 20 Minutes to Work to a Heavy Single MetCon – 3 Rounds for Time: 300m Row 10 Chest-2-Bar Pull-Ups 10 DB Squat Cleans (45/20 lbs) Here is Day 2 from Garage Games! The team competition was steep, but of course …
Warm-up Clean and Jerk: Heavy Double; 3×2 @ 80% MetCon – 5 Rounds for Time: 3 Minute AMRAP – Rest 1 Minute Btwn Rounds 3 Double KB Snatches (50/35lbs) 6 Burpees 9 Med Ball Cleans (20/14lbs) It’s been a while since a picture post. Here is one from Garage Games in case you missed all …
Warm-up CrossFit Total: 1RM Squat, 1RM Press, 1RM Deadlift Finisher: 1min L-sit Hello CrossFitters, A lot of u saw the cookie order form and said, “I can’t eat cookies because I am paleo,’’ but u probably didn’t know u could donate cookies to Air and Army National Guard troops in TN, VA and …
Warm-up Thruster: build to 1RM in 20 min MetCon – 20 minutes: Even min: 3 Thrusters @ 70%, 5-7 V-ups Odd min: 5-7 Burpees over BB, 3-5 Hand Release Push-ups A couple of quick items: 1) If you didn’t read Michelle’s guest blog post from yesterday, get on it. We posted it a bit late. …
Warm-up Speed Press: 10×2 EMOM (60-65% 1RM) MetCon – 2 Rounds: (Maintain 80% for each station. 2 Minutes work at each). Row Bike Double-Under Cone Sprint (20m) Another guest post… from the one and only Puma! Crossfit Ktown lovers – (if you are not one now, you will be) Many of you I have met …
Warm-up Snatch: 60%x2, 65%x2, 70%x2, 75%x2, 80%x1x2; 5 min to heavy single MetCon – For Time: 500m Row 15 Bar Muscle-ups 20m Handstand Walk 20m Burpee Broad Jump It’s been almost a year ago since my still-a-baby-at-CFKT self walked into a 6:00 AM class and really, truly thought it was a joke when Caleb Gregory …
Warm-up Free-standing handstand skill work Squat: 1RM – no misses MetCon – 4RNFT: 20 total Bulgarian split squats w/ barbell in front rack position 70 double unders 20s battle ropes Thought this was a good read – especially for the ladies: http://elisabethakinwale.com/2013/02/11/im-not-trying-to-be-that-diesel/ Coach G Did you like this? Share it: Tweet
Warm-up Strength: 1 Power Clean, 1 Hang Power Clean, 1 Clean Drop-Under – Build to Heavy Single MetCon – EMOM 9 Minutes: 1 Power Snatch (135/95lbs) 2 OHS 4 Burpee Box Jumps Just an update that tomorrow’s 6:30pm class will be closed. There will also be NO 7:30pm Olympic Lifting class. Go be with the …
Warm-up Skill: HSPU Weighted Dips: 5×5 MetCon – For Time: 50 Front Squats (95/65lbs) 50 Push-ups Guest post from Rachael Ellis! Dear Crossfit Ktown family members, I can’t believe that I have the pleasure of being one of the original Crossfit Ktown family members. I received the “Diva” nickname from the very beginning when I …
Warm-up Strict Weighted Pull-Up: 3×5 Max Pull-Ups: 1 attempt MetCon – EMOM 8 Minutes: 6 Unbroken Thrusters 10/6 Clapping Push-Ups Hey all you Ktown kids it’s about that time again. The time for camaraderie and sweat angels and mental toughness is upon us. It’s the CrossFit Games Open! The madness begins March 6th and lasts …
Recent Comments