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Monthly Archives: February 2017

2802, 2017

Wednesday

By |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 – 10-16 cal row
3rd – 12-16 alt. pistols
4th – 3-5 […]

2702, 2017

Tuesday

By |February 27th, 2017|WODS|0 Comments

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

2602, 2017

Monday

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

CrossFit Ktown – CrossFitA1): Single arm KB RDL (4×8 ea side – build from light)A2): Goblet Squat (4×8 moderate to heavy)A3): Straddle Banded Row (4×8 @ 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 row
8-12 […]

2302, 2017

Friday

By |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 (step-ups OK)

Time cap: 20 minutesSP): CrossFit Games Open 17.1 (Time)For time:
10 snatches
15 […]

2302, 2017

Mental Preparation for the CrossFit Open

By |February 23rd, 2017|CrossFit Ktown Knoxville|0 Comments

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 for 5 weeks, CrossFit HQ […]

2202, 2017

Thursday

By |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 (5×5 ea leg)FXA2): Push-ups (5×10 @ 2021)FXA3): Sit-ups (5×10 @ 3131)FX B): Assault Bike 50 cal (Time)Perform 50 cal for time on the AB

2102, 2017

Wednesday

By |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)

2002, 2017

Tuesday

By |February 20th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA): Handstand Push-ups (4×8-12, rest 1 min between sets)B): Toes-To-Bar (4×8-12, 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

1902, 2017

Monday

By |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.

1602, 2017

Friday

By |February 16th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Front Rack Lunge (6×6 ea leg, building)SP A): Overhead Walking Lunges (6×6 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 suggest taking a rest day.