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Monthly Archives: February 2017

502, 2017

Monday

By |February 5th, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitA): Back Squat (5-4-3-2-1 – all tough weights building to single)B): CrossFit Games Open 14.5 and 16.5 (Time)For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar […]

202, 2017

Friday

By |February 2nd, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitPre): Strict Pull-ups (Max rep test!)A): Thruster (build to 1RM from rack)B): Back Squat (2-2-2-2)C): The Chief (AMRAP – Rounds)Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

202, 2017

Urgency, the CF Open, and Alex Anderson Tools for the Open seminar

By |February 2nd, 2017|CrossFit Ktown Knoxville|0 Comments

The CrossFit Open is upon us once again. Later this month hundreds of thousands of athletes will be testing themselves with whatever Dave Castro and team have cooked up. Tests ranging from gymnastic to barbell, strength to endurance, and plenty of tough mental tasks will be tackled. This is a wonderful time of year for […]

102, 2017

Thursday

By |February 1st, 2017|WODS|0 Comments

CrossFit Ktown – CrossFitFX A): Russian KB Swing (5×8 HAP)SP A): Hang Snatch (15 min to build to heavy single)B): Metcon (Weight)Not for time:
5 wall walks
10 TGU R
20 OH walking lunges R
50m waiter’s walk R
50m waiter’s walk L
20 OH walking lunges L
10 TGU L
5 wall walks