Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|info@crossfitktown.com

Monthly Archives: March 2017

Home/2017/March
30 03, 2017

Friday

By | 2017-03-31T00:52:24+00:00 March 30th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitRow): 5k Row (Time)Max Effort 5k RowRun): 5k Run (Time)Max Effort 5k RunBike): 10 mile Bike (Time)Ski): 5k Ski (Time)XTRA): Power Clean (10 min to hit heavy single)

29 03, 2017

Thursday

By | 2017-03-31T00:52:27+00:00 March 29th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Lynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsB): 10 min Prisoner Step Test (AMRAP - Reps)AMRAP 10: Alternating prisoner step-ups on 24" Both hands on the head. 24" prescribed for everyone.

28 03, 2017

Wednesday

By | 2017-03-28T21:45:52+00:00 March 28th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Sumo Deadlift (Every 90 seconds, non-TnG triple, 8 sets, building)B): Metcon (Weight)6RNFT: 5 Turkish sit-ups + 1 TGU + 5 windmills ea armC): Metcon (AMRAP - Rounds and Reps)AMRAP 10: 10 KBS L 10 KB snatch L 10 KB OHS or FS L 10 KBS R 10 KB snatch R 10 [...]

27 03, 2017

Tuesday

By | 2017-03-27T23:30:39+00:00 March 27th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Press (5-5-5-5-5)B): Push Press (3-3-3-3-3)C): Split Jerk (1-1-1-1-1)D): 500m, 90 sec rest, 500m test (Time)500m row rest in erg 90 sec 500m row Score is total time for 1k

26 03, 2017

Monday

By | 2017-03-26T23:00:41+00:00 March 26th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Shrimp Squat (5x6 ea leg)A2): Ring Push-ups (5x12-20)A3): Strict chin-up (5 max sets, minimum 3)B): Metcon (AMRAP - Reps)AMRAP 15: Heavy bear carry down and back Walking lunge down and back 15 T2B Score is total T2B

23 03, 2017

Friday

By | 2017-03-23T21:32:05+00:00 March 23rd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitPre): Metcon (No Measure)400m row damper 1 10 3-way lunges 10 Hindus & scorpions 10 serratus push-ups 10 upside down KB presses 10 KB goblet squats 5 KB thrusters ea arm Stretch calves, hamstrings, hip openers, and banded shoulder. Set your barbell and jump rope up after stretching. Warm the specific movements [...]

22 03, 2017

Thursday

By | 2017-03-23T06:15:27+00:00 March 22nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitSP): Metcon (No Measure)Take the day off. Sleep in. Go for a walk. Think positively about the final Open workout tomorrow.A1): Bench Press (3x5)A2): Ring Rows (3x10 - feet elevated if possible)B): Metcon (Time)3RFT: 21/15 cal bike (row if full) 15 burpees 9 alt D-ball or sandbag cleans

21 03, 2017

Wednesday

By | 2017-03-21T20:45:26+00:00 March 21st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Thruster (Build to tough single in 15 min)SP A): Squat Clean Thruster (Build to tough single in 15 min)B): Metcon (Weight)EMOM 5: 6 DB thrusters 50/35lbs 20 DU Score is DB weight.C): Metcon (2 Rounds for reps)AMRAP 5: 3 strict chin-ups 6 double KB CJ (scale to single KB CJ) [...]

20 03, 2017

Tuesday

By | 2017-03-20T20:31:14+00:00 March 20th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (3x3 @ ~85%)B1): Toes-To-Bar (30/40/50 NFT - practice stringing reps together)B2): Pistols (30/40/50 NFT - practice)C): Metcon (AMRAP - Reps)4-5RNFT: 20/40/60 DU 30 cal row 15 diamond push-ups

19 03, 2017

Monday

By | 2017-03-19T17:45:26+00:00 March 19th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Sumo Deadlift (EMOM 10: 1 rep building)SP A): Squat Clean and Jerk (EMOM 10: 1 rep building)B): Metcon (Time)21-15-9-6-3 thrusters 95/65lbs 11-7-5-3-1 ring MU Scale to C2B + dips.