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

Monthly Archives: March 2017

Home/2017/March
16 03, 2017

Fridayt

By | 2017-03-16T21:31:40+00:00 March 16th, 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): CrossFit Games Open 16.4 [...]

15 03, 2017

Thursday

By | 2017-03-15T20:30:34+00:00 March 15th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitSP): Metcon (No Measure)Take the day off. Sleep in. Take a bath - epsom salt is nice. Go for a walk, unplugged. Meditate. Read "On the Shortness of Life" by Seneca the Younger.A): Back Squat (3-3-3-2-1 (not RM))B): Metcon (No Measure)5 sets: 10 hollow rocks 10 arches 5 I's, Y's, and T'sC): [...]

14 03, 2017

Wednesday

By | 2017-03-14T21:01:36+00:00 March 14th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bench Press (3-3-3-2-1 (not RM))A2): Pendlay Row (3-3-3-3-3)B): Metcon (AMRAP - Reps)EMOM 12: odds - 6-10 thrusters 95/65lbs evens - 6-10 T2BXTRA): Metcon (Calories)5 rounds for cal: 1 min AB hard 1 min AB slow spin

13 03, 2017

Tuesday

By | 2017-03-13T20:30:31+00:00 March 13th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Push Press (3-3-3-2-1 (not RM))SP A): Clean and Jerk (60%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 85%x1+1)B): Metcon (AMRAP - Reps)4 rounds: 8-15 HSPU rest 90 seconds Sub standing DB PP for Fx.C): Metcon (AMRAP - Rounds and Reps)AMRAP 12: 5 dips (ring or bar) 10 burpees 15 KBS 70/50lbs 20 air squats

12 03, 2017

Monday

By | 2017-03-12T18:30:57+00:00 March 12th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Front Squat (3-3-3-2-1 (not RM))B): Metcon (AMRAP - Reps)5 sets of: 3-6 ring MU 90 sec slow row or bike Scale to strict C2B or pull-ups + ring or regular dips. Score total MU reps completed in the 5 sets.C): Metcon (Time)40-30-20-10 cal row DU x2 (80-60-40-20) sit-ups

9 03, 2017

Friday

By | 2017-03-09T21:32:30+00:00 March 9th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): CrossFit Games Open 17.3 Scaled (AMRAP - Reps)Prior to 8:00, complete: 3 rounds of: 6 jumping chin-over-bar pull-ups 6 squat snatches (45# / 35#) Then, 3 rounds of: 7 jumping chin-over-bar pull-ups 5 squat snatches (75# / 55#) *Prior to 12:00, complete 3 rounds of: 8 jumping chin-over-bar pull-ups 4 [...]

8 03, 2017

Thursday

By | 2017-03-08T20:15:17+00:00 March 8th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitSP): Metcon (No Measure)Take the day off. Sleep in. Go for a walk, unplugged. Take a bath. Relax. Call your folks or an old friend you haven't seen in a bit.A1): Bench Press (5x5)A2): Pendlay Row (5x5)B): Metcon (AMRAP - Rounds and Reps)AMRAP 10: 10 cal row 10 DB PC 10 cal [...]

7 03, 2017

Wednesday

By | 2017-03-07T20:45:36+00:00 March 7th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Deadlift (3-3-3-3 to tough triple)SP A): Clean and Jerk (~80%x2+1x2)B): Metcon (Weight)EMOM 12: 1-6: 4-6 S2OH @ tough, UB weight 7-12: 4-6 TnG PC or DL @ same weight Weight is same throughout.C): Metcon (No Measure)EMOM 15: 1st - 5 C2B + 30 DU 2nd - 10 push-ups + 30 [...]

6 03, 2017

Tuesday

By | 2017-03-06T21:46:53+00:00 March 6th, 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 10A1): Bradford Press (6x6 - light, [...]

5 03, 2017

Monday

By | 2017-03-05T20:46:10+00:00 March 5th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (3-3-3-3-3)B): Handstand Push-ups (5 sets of 6/8/10, 1 min rest between)C): Metcon (Time)21-15-9: thrusters 95/65lbs cal row