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Yearly Archives: 2017

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22 08, 2017

Wednesday

By | 2017-08-22T16:30:53+00:00 August 22nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Sumo Deadlift (5-5-5-5-5)SP A): Snatch (3RM; 90%x3x2 - 2 count pause below knees)B1): GHD Hip Extensions (3x10-15 weighted)B2): Strict Toes-To-Bar (3x8-12)C): Metcon (Calories)5 rounds (competition): 12 sec AFAP on bike walk rest 2-3 min Score is lowest calorie round.XTRA): Metcon (Weight)25 TGU sit-ups ea. arm

21 08, 2017

Tuesday

By | 2017-08-21T19:15:29+00:00 August 21st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bench Press (6x6 - sets across)A2): Strict chin-up (6x6-10 - cluster if need be)B): Metcon (Time)4RFT: 200m farmer's carry w/ DBs 20 deficit push-ups DBs 10 power jerks DBsXTRA): Metcon (No Measure)Hanging stall bar 90 degree windshield wipers: 60 total reps split anyway

20 08, 2017

Monday

By | 2017-08-20T20:49:45+00:00 August 20th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (3x8; building for 3 weeks)B): Metcon (Time)4RFT: 400m run 15 KB snatch R 35/25lbs 15 KB snatch LXTRA): Metcon (No Measure)50 GHD sit-ups AFAP

17 08, 2017

Friday

By | 2017-08-17T21:45:46+00:00 August 17th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitDD5): Metcon (Time)"Panic Breathing"DD5): Metcon (Time)"Roxy" This workout is presented to you by Coach Markstache Lane. Here's a note from him: Significance of my DD2017 WOD "Roxy" As a bright-eyed 23 year old Senior Airman, stationed at Little Rock AFB, I finally had the newly found freedom to live off base & [...]

16 08, 2017

Thursday

By | 2017-08-16T18:30:24+00:00 August 16th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Fish Game (AMRAP - Reps)Score is total points in 4 min.B): Metcon (Time)"Dragooned" Good luck.C): Metcon (Time)Final Time: Take your time from Dragooned, subtract your Fish Game score with one point equalling one second, and this will be your final time.

16 08, 2017

On Pareto’s Principle and Via Negativa

By | 2017-08-16T16:54:12+00:00 August 16th, 2017|CrossFit Ktown Knoxville|0 Comments

The Antifragile Triad About six years ago some gentlemen from CFKT started a book club. There is usually a lifecycle to these sorts of things, but this one has somehow waxed and waned for over half a decade now and yet still breathes. Of the faces in the club some are non-members, former [...]

15 08, 2017

Wednesday

By | 2017-08-15T14:45:57+00:00 August 15th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitDD3): Metcon (Time)Got Your Back This workout is brought to you by Samantha Lane. Here is a note from her: August 13, 2006, I jumped from a cliff to a rock quarry and broke my back. Among the damage was a compression fracture to the L2 vertebra. This single bone has been [...]

14 08, 2017

Tuesday

By | 2017-08-14T18:01:24+00:00 August 14th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitDD2): Metcon (Time)This will not be over quickly: This workout is brought to you by the Layman family. Their workout is very simple. The workout is a combo of Jess's favorite things, and the punishment is her least favorite. It can be completed without doing a single run or double under, but [...]

13 08, 2017

Monday

By | 2017-08-14T06:30:43+00:00 August 13th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitPre): Joint Mobility (No Measure)Shoulder Shrugs (for. and Back) x 10 Arm Circles (both ways) x 10 Hula Hips x 10 For./Back. Bends x 10 Leg Swings (both ways) x 10 Boot Strappers x 10 Normal/Wide/Close Squats x 10 Hindu Push-Ups x 10 Table Makers x 10DD1): Metcon (3 Rounds for reps)A [...]

10 08, 2017

Friday

By | 2017-08-10T19:01:42+00:00 August 10th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Front Squat (EMOM 10: 3 reps @ tough weight (~70-80%))B): Metcon (Time)Competition: 70 lateral over the bar burpees EMOM beginning on 0:00, perform 7 push press 75/65lbs - workout finishes after 70th burpee - 2 foot take-off and landing required for Rx - 15 min time capXTRA): Metcon (Time)30 dball cleans [...]