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Yearly Archives: 2013

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5 03, 2013

CrossFit Open This WEEK!

By | 2017-04-25T14:38:23+00:00 March 5th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up Snatch: 60%x2, 65%x2, 70%x2, 75%x2x2 Clean & Jerk: 60%x2, 65%x2, 70%x2, 75%x2x2 MetCon – For Time: 500m Row 15 Elevated Box Push-Ups (24”/20”) 300m Row 10 E. Box Push-Ups 100m Row 5 E. Box Push-Ups In case you have forgotten the CrossFit OPEN begins this week! I’m sure your eyes will be [...]

1 03, 2013

Weightlifterz

By | 2017-04-25T14:38:23+00:00 March 1st, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up Handstand Walking Practice 1a) DB Bench Press: 3x8 1b) BB Back Weighted Step-ups: 3x12 MetCon – For Time: 10! Alternating Pistols V-ups Here is a short compilation Adam Gerken was kind enough to put together for us.  It has the Ktown lifters competing at the Handel Barbell Open back on February 9th.  [...]

28 02, 2013

Garage Games Day 2

By | 2017-04-25T14:38:23+00:00 February 28th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

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 [...]

27 02, 2013

In case you missed Garage Games (which was most of you). Part 1.

By | 2017-04-25T14:38:23+00:00 February 27th, 2013|CrossFit Ktown Knoxville, Uncategorized|Comments Off on In case you missed Garage Games (which was most of you). Part 1.

Warm-up Clean and Jerk: Heavy Double; 3x2 @ 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 [...]

26 02, 2013

Lil Miss Karly speaks on Girl Scout Cookies

By | 2017-04-25T14:38:23+00:00 February 26th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

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, [...]

22 02, 2013

Hello, Clarice.

By | 2017-04-25T14:38:23+00:00 February 22nd, 2013|CrossFit Ktown Knoxville, Uncategorized|2 Comments

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.  [...]

21 02, 2013

Puma Time

By | 2017-04-25T14:38:23+00:00 February 21st, 2013|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up Speed Press: 10x2 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 [...]

20 02, 2013

A Little Friendly Competition?…

By | 2017-04-25T14:38:23+00:00 February 20th, 2013|CrossFit Ktown Knoxville, Uncategorized|13 Comments

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 [...]

19 02, 2013

Back at it!

By | 2017-04-25T14:38:24+00:00 February 19th, 2013|CrossFit Ktown Knoxville, Uncategorized|Comments Off on Back at it!

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

14 02, 2013

No 6:30PM Class

By | 2017-04-25T14:38:24+00:00 February 14th, 2013|CrossFit Ktown Knoxville, Uncategorized|Comments Off on No 6:30PM Class

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 [...]