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Monthly Archives: February 2017

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28 02, 2017

Wednesday

By | 2017-03-02T06:45:22+00:00 February 28th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Metcon (Weight)EMOM 10: 1-5 - 5 front squats 6- 10 - 7 deadlifts Weight somewhere between 35-45% of front squat.SP A): Metcon (Weight)EMOM 9: 1-3 - 4 full snatches 4-6 - 5 S2OH 7-9 - 6 full cleans 135/95lbsB): Metcon (AMRAP - Reps)EMOM 16: 1st - 30-50 DU 2nd - [...]

27 02, 2017

Tuesday

By | 2017-02-28T00:49:03+00:00 February 27th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (5-3-1, all heavies - 12 min)B1): Bench Press (6x3 speed bench - wide, normal, narrow 2x3 each)B2): Chest-To-Bar Pull-ups (6x3-5 - practicing kip)C): Metcon (Time)AMRAP 12: 100 DU 50 WB 20/14lbs 40 sit-ups 30 air squats 20 HSPU 10 ring MU

26 02, 2017

Monday

By | 2017-02-28T00:49:06+00:00 February 26th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Single arm KB RDL (4x8 ea side - build from light)A2): Goblet Squat (4x8 moderate to heavy)A3): Straddle Banded Row (4x8 @ 2121)Seated in straddle, row a thick band to the chest pulling elbows back behind torso.B): Metcon (AMRAP - Reps)Every 3 min for 7 sets: .4 mi bike or 300/250m [...]

23 02, 2017

Friday

By | 2017-02-23T22:48:05+00:00 February 23rd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX): CrossFit Games Open 17.1 Scaled (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 35-lb. dumbbell / 20-in. box (step-ups OK) F: 20-lb. dumbbell / 20-in. box [...]

23 02, 2017

Mental Preparation for the CrossFit Open

By | 2017-04-25T14:38:00+00:00 February 23rd, 2017|CrossFit Ktown Knoxville|0 Comments

The Open cometh! As many of you have been hearing for several weeks, the 2017 Reebok CrossFit Games Open is upon us. If you have participated in the Open in previous years, you have some idea for what is in store. If not, you will be in for a treat. Every Thursday night [...]

22 02, 2017

Thursday

By | 2017-02-22T19:00:33+00:00 February 22nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitSP): Metcon (No Measure)Take the day off. Eat well. Rest up. Get some sleep.FXA1): Curtsy Box Step-up (5x5 ea leg)FXA2): Push-ups (5x10 @ 2021)FXA3): Sit-ups (5x10 @ 3131)FX B): Assault Bike 50 cal (Time)Perform 50 cal for time on the AB

21 02, 2017

Wednesday

By | 2017-02-21T19:30:09+00:00 February 21st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (AMRAP - Reps)EMOM 21: 1st - 8 total steps of single arm DB OHWL (50/35lbs) 2nd - 10 alt DB snatch 3rd - 8/10/12 burpees to 6"B): Metcon (Time)For time: 50 cal bike or ski 100 DU 1500m row 100 DU 50 cal bike or skiXTRA): Back Squat (3-3-3-3-3)

20 02, 2017

Tuesday

By | 2017-02-20T20:00:24+00:00 February 20th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Handstand Push-ups (4x8-12, rest 1 min between sets)B): Toes-To-Bar (4x8-12, rest 1 min between sets)C): Muscle-ups (20/16/12 reps in as few sets as possible)D): Metcon (3 Rounds for reps)AMRAP 3: 5 DB burpee to OH (50/35lbs) 10 BJO 24/20" rest 1 min x3

19 02, 2017

Monday

By | 2017-02-19T19:32:13+00:00 February 19th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Sumo Deadlift High Pull (5-5-5 to heavy five, not TnG)SP A): Hang Snatch + Snatch (build to heavy single)Hang above the knee, floorB): CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Function should perform full KBS instead of PS.

16 02, 2017

Friday

By | 2017-02-16T20:31:20+00:00 February 16th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Front Rack Lunge (6x6 ea leg, building)SP A): Overhead Walking Lunges (6x6 ea leg, building)B): CrossFit Games Open 14.4 (AMRAP - Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsIf you are participating in the intra-gym competition tomorrow, we [...]