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Yearly Archives: 2013

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20 03, 2013

Wag your Tails

By | 2017-04-25T14:38:21+00:00 March 20th, 2013|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up 1a) Press: 3x5 1b) Weighted Dips : 3x5 MetCon – For Time: 30 Elevated Push-Ups (24/20”) 30 Weighted KB Box Step-Ups (50/35lbs) 30 KB Snatches (each arm) (50/35lbs) 30 KB DL 30 KB Swings 30 Burpee Over-the-Box Finisher: 100 Hollow Rocks First of all, shout out to Heather Phipps (50 Shades), for [...]

19 03, 2013

Socialites Unite!

By | 2017-04-25T14:38:21+00:00 March 19th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up Skill: Gymnastics Bar Complex & Progression Squat: 5x2 MetCon – AMRAP 10 Minutes: 1 Snatch (135/95lbs) 2 Power Snatches 3 Power Cleans 4 Front Squats SOCIAL TIME AT CROSSFIT KTOWN! If you can’t wait until the Chili Cook-Off to hang out with your favorite Ktowners then we have the fix to hold [...]

15 03, 2013

13.2 Prep and Strat

By | 2017-04-25T14:38:21+00:00 March 15th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up 13.2 Prep NFT Work   13.2   Just like that, 13.1 has come and gone. Part of me feels that the hype accompanying the start of the 2013 CrossFit Games Open went with it. Remember how excited and anxious you were to see what the first workout was. Remember how your heart [...]

14 03, 2013

Chili Cook-Off Social

By | 2017-04-25T14:38:21+00:00 March 14th, 2013|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up Snatch Balance: Heavy Single MetCon – EMOM 12 Minutes: Right Arm – 3 KB Power Clean and Push Press Right Arm – 4 1-Arm OWLs Left Arm – 3 KB PC and PP Left Arm – 4 1-Arm OWLs Finisher: 100 Hollow Rocks Tonight we have a post from Samantha Lane about [...]

13 03, 2013

Getting Over the Hump and Truly Learning to Train

By | 2017-04-25T14:38:21+00:00 March 13th, 2013|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up Muscle-up Progression Front Squat: 2-2-2-2-2 MetCon – For total time: Tabata Row or Bike Immediately following the last 10 second rest perform 30 burpees AFAP I don’t know about you guys, but when I start something new – I want to see results.  If the results are to my liking I will [...]

12 03, 2013

Jackeroni and Cheese

By | 2017-04-25T14:38:21+00:00 March 12th, 2013|CrossFit Ktown Knoxville, Uncategorized|6 Comments

Warm-up Bench Press: 3x5 Power Clean: 15 minutes to build to heavy double MetCon – 3RFT: 15 Toes-to-bar 10 Power Cleans (85% of heavy double) We had some stellar performances in 13.1 this past week and weekend.  Congratulations to everyone completing those seventeen minutes!  It looked fun and miserable.  I want to take [...]

9 03, 2013

13.1 Good Times

By | 2017-04-25T14:38:21+00:00 March 9th, 2013|CrossFit Ktown Knoxville, Uncategorized|Comments Off on 13.1 Good Times

Warm-up Snatch: Few Reps at 13.1 Open Weights MetCon – 13.1: 40 Burpees 30 Snatches (75/45lbs) 30 Burpees 30 Snatches (135/75lbs) 20 Burpees 30 Snatches (165/100lbs) 10 Burpees AMRAP Snatches (210/120lbs) I saw some insanely amazing performances today on 13.1. Can we chalk it up to everyone’s mental toughness, our awesome coaching tips, [...]

8 03, 2013

Meghan Morgan speaks, shhhhhh!

By | 2017-04-25T14:38:21+00:00 March 8th, 2013|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Warm-up 13.1 Prep Work not for time The following is a guest blog post from the member who has probably brought us the most new members to Ktown, Meghan Morgan.  She is a brilliant individual with many ideas, and she has been on me about this one for a long time…   "Too [...]

7 03, 2013

Billy Lush!

By | 2017-04-25T14:38:21+00:00 March 7th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up Skill: Kipping pull-up and bar muscle-up 1a) Pendlay Rows: 3x5 1b) Tall Box Jumps: 3x3 (step down) MetCon – 4RFT: 12 Weighted DB Sit-ups 12 Slam Balls 12 Hang Power Cleans (135/95lbs) Fellow Ktowners, Looking for something to mix in between wod's this summer for that active recovery day that allows you [...]

6 03, 2013

Gymnastics Cycle

By | 2017-04-25T14:38:21+00:00 March 6th, 2013|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up Box Squat: 5x3 MetCon – 3 Rounds For Time: Aerodyne Bike 30s (HARD) 21 KB Swings (50/35lbs) 12 Pull-Ups Finisher: Planche Holds – Accumulate 2 Minutes (Hands on Parallettes and Toes on Box) “Let me explain…No, let me sum up, there is too much to explain…” For the past several weeks, 8 [...]