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Yearly Archives: 2013

12 04, 2013

Metro Pulse speaks CrossFit

By | 2017-04-25T14:38:20+00:00 April 12th, 2013|CrossFit Ktown Knoxville, Uncategorized|6 Comments

Warm-up MetCon – 8 RNFT: 200m Farmers Carry (heavy) 20sec ring L-sit Finisher: 3x10 Banded Good Mornings and 3x30sec plank hold in all 3 positions I had a post queued up about creating tension in your pulling setup position, but I am calling an audible and linking you to a topical piece written [...]

11 04, 2013

Chili Cook-Off!!!!

By | 2017-04-25T14:38:20+00:00 April 11th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

  Warm-up Pause Squat: 3-3-3-3-3-3-3-1 MetCon – 2RFT: 250m Row 25 Push-ups (no knees) 50 Air Squats And the rust has been scraped off, the gears oiled, and after many pulls on the starter crank, the blog is back up and puttering along.  We had better not push it too hard in the [...]

6 04, 2013

Open Over

By | 2017-04-25T14:38:20+00:00 April 6th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up MetCon – WOD 13.5: 4 Min AMRAP 15 Thrusters (100/65lbs) 15 C2B Pull-Ups (If 3 Rnds are completed move to another 4 minutes) Well Ktowners the Open is over. We still have some stragglers doing it tomorrow or making up the workout next week due to the race this weekend, but for [...]

5 04, 2013

Race Food

By | 2017-04-25T14:38:20+00:00 April 5th, 2013|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up Skill: Parallette V-Sit 2 minutes Weighted Dips: 3x5 MetCon – 3 Rounds Not For Time: 5 Thrusters (100/65lbs) 5 C2B Pull-Ups Finisher: Row 5 Minutes, Bike 5 Minutes, Jump Rope 2 Minutes Several of you are racing this weekend and we are so pumped for you! If you aren’t busy on Sunday [...]

4 04, 2013

13.5 – or how I stopped worrying and learned to love the suck

By | 2017-04-25T14:38:20+00:00 April 4th, 2013|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-up Skill: Chest-to-bar pull-ups Skill: Rolling pistols MetCon – 3RFT: 6 Wall Walks 300m Row 16 Rolling Pistols And so there is 13.5.  Thrusters and chest-all-the-way-to-the-bar-pull-ups.  I like this workout.  That first 4 minutes will go by quickly, and a lot of people will not make it to 90 reps in time.  I [...]

2 04, 2013

On-Ramp, Again

By | 2017-04-25T14:38:20+00:00 April 2nd, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up Skill: ME Handstand Push Ups x 3 MetCon – For Time: Bear Complex – 8 Reps @ Each, 10 V-Ups Btwn Rounds 1. 95/65 2. 115/85 3. 135/95 4. 155/105 5. 175/115 This MetCon was quite the beast, and we had several people go “beast mode” during this workout. Shout out to [...]

28 03, 2013

Cheer Station

By | 2017-04-25T14:38:20+00:00 March 28th, 2013|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up Clean & Jerk: Heavy Single, 85%x1x2, 80%x1x2 MetCon – EMOM 8 Minutes: 2 KB Snatch (50/35lbs) – each arm 4 KB C&J – each arm 8 KBS Remainder of Minute Max Set-Ups (Score = Sit-Ups) Have you ever thought of doing a marathon? Yea…me neither! But next Sunday, April 7th, we have [...]

27 03, 2013

More announcements? Impossible!

By | 2017-04-25T14:38:20+00:00 March 27th, 2013|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up Front Squats: 5-5-5 Overhead Squats: 2-2-2 MetCon – EMOM 10 minutes: 6 Pistols 6 Tuck Jumps 6 Push- Ups Hola Ktown! If you didn’t read last night’s post it is muy importante that you do so now. There are a few major updates in the works regarding class schedule, fundamentals classes, and [...]

26 03, 2013

BIG ANNOUNCEMENT! (cannonball?)

By | 2017-04-25T14:38:20+00:00 March 26th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up Deadlift: 5RM Power Snatch: Heavy Single MetCon – 4RFT: 3 Muscle-ups 10 Full Cleans (135/95lbs) 500m Row ANNOUNCMENTS! Shortest and easiest: This Saturday, March 30th, we will be hosting a small, unofficial Olympic weightlifting meet.  Weigh-in will be at 11AM and lifting will begin at noon.  There will be no weight classes, [...]