Blog Post Calendar

January 2017
M T W T F S S
« Dec   Feb »
 1
2345678
9101112131415
16171819202122
23242526272829
3031  
Call Us Today! 865.591.8923 | 4432 Middlebrook Pike Knoxville, TN 37919|info@crossfitktown.com

Monthly Archives: January 2017

3101, 2017

Wednesday

By |January 31st, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA1): Bench Press (9×3 speed bench – 3×3 at wide, normal, narrow)This should be a weight you can move QUICKLY (~50-60%).A2): Chinese DB row (9×3 ea arm – HAP)B): Metcon (AMRAP – Reps)EMOM 21:
1st – 10/12/14 alt DB snatch heavy
2nd – 10/12/14 BJO 24/20″
3rd – 10/12/14 hollow rocks (back and forth counts […]

3001, 2017

Tuesday

By |January 30th, 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 10FX A): Deadlift (build to tough triple in 15 min)SP A): Clean and Jerk […]

2901, 2017

Monday

By |January 29th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA1): Front Squat (6-6-6-6)A2): Ring Rows (4×8-12, feet elevated if possible)B): CrossFit Games Open 12.1 (AMRAP – Reps)7-Minute AMRAP of:
Burpees to a 6″ targetXTRA): 10k Row (Time)Max Effort 10k Row

2601, 2017

Friday

By |January 26th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA1): Split Squat (4×4 ea leg – BB on back, rest 15 sec)A2): Box Jumps (4×4 as high as possible onto a 24/20″ box)B): Diane (Time)21-15-9
Deadlifts, 225# / 155#
Handstand Push-upsXTRA): Metcon (No Measure)Iron Scap protocol on Crossover Symmetry

then…
10! of
Triple unders
V-ups

2501, 2017

Thursday

By |January 25th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Deadlift (build to heavy TnG 5 in 15 min)SP A): Clean and Jerk (build to heavy single in 15 min)B): Metcon (No Measure)20 min quality work:
3 wall walks
6 muscle-ups
12 GH raises
24 GHD sit-ups
500m row

2401, 2017

Wednesday

By |January 24th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA1): Press (10 sets of 3 @ moderate weight – quick bar speed)A2): Strict Toes-To-Bar (10 sets of 4/6/8)A3): Double-Unders (10 UB sets of 15-30)B): Metcon (AMRAP – Rounds and Reps)10 min Cindy:
5 pull-ups
10 push-ups
15 air squats

2301, 2017

Tuesday

By |January 23rd, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Metcon (AMRAP – Reps)EMOM 8:
8/10/12 KBS 50/35lbs
8/10/12 BJ or step-ups 24/20″

*all in one minuteSP A): Metcon (AMRAP – Reps)EMOM 8:
6/8/10 hang power snatches 75/55lbs
8/10/12 BJ 24/20″

*all in one minuteB): Muscle-ups (15 min skill session on strict MU)C1): Upside Down KB Press (5-5-5; then 2-3 more sets with weaker arm only)C2): […]

2201, 2017

Monday

By |January 22nd, 2017|WODS|0 Comments

CrossFit Ktown – CrossFit?): Metcon (4 Rounds for time)250m row
30 sec rest
500m row
1 min rest
750m row
2 min rest
1k row

Use Intervals : Variable to set your row up.?): Metcon (4 Rounds for time)250m row
30 sec rest
500m row
1 min rest
750m row
2 min rest
1k row

Use Intervals : Variable to set your row up.?): Back Squat (3-3-3-3-3 beginning @ […]

1901, 2017

Friday

By |January 19th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA1): Back Squat (4 sets of 6 @ tough weight, rest 15 sec)A2): Sled Drag (heavy sled drag length of gym, rest 2 min)B): Metcon (Time)25 ring dips (4 min cap)
10! for time:
Deadlift (225/155lbs)
Bar-facing burpees
25 ring dips (4 min cap)

1801, 2017

Thursday

By |January 18th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Push Press (build to a heavy triple)SP A): Power Clean + Split Jerk (build to a heavy single)B): Metcon (AMRAP – Reps)EMOM 18:
odds – 18/15 or 15/10 cal row
evens – 4/6/8 deficit HSPU

HSPU can be any deficit. You choose. Make note in the comments. Challenge yourself!