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Monthly Archives: September 2017

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28 09, 2017

Friday

By | 2017-09-24T18:15:50+00:00 September 28th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (3-3-3-3)B): 2017 Oktoberfest Event 1 (Time)27-21-15 cal row + back squat/front squat/overhead squat (135/95lbs) + T2B Scale BB weight to 33% of squat max. Fx may scale OH set to another FS set.XTRA): Metcon (Weight)800m (hill) odd object carry w/ partner. NFT. Go heavy!

27 09, 2017

Thursday

By | 2017-09-24T18:15:54+00:00 September 27th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Alternating DB Bench Press (5x6 ea arm)A2): Chinese DB row (5x6 ea arm)B1): Single Leg RDL Band Pull (3x8 ea side)B2): Windshield Wiper (3x20 total, use plate)C): Metcon (Weight)Every 30 seconds for 6 minutes: 5 DB curls 5 DB push-upsXTRA): Metcon (No Measure)30 cal row 30 abmat sit-ups 20 cal row [...]

26 09, 2017

Wednesday

By | 2017-09-24T18:01:27+00:00 September 26th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)Snatch balance practice.SP B): Snatch Balance (3-3-3-3-3, slow build)FX B): Overhead Squat (3-3-3-3-3, slow build with proper loading)C): Metcon (AMRAP - Reps)EMOM 10 (practice): odds - 3 full snatches @ ~65%, not TnG evens - 8/10/12 lateral burpees over bar Fx scale snatches to 8/10/12 reps of SDHP @ [...]

25 09, 2017

Tuesday

By | 2017-09-24T17:46:51+00:00 September 25th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Front Squat (5x3, heavier than last week, still PAP!)B): Metcon (AMRAP - Rounds and Reps)AMRAP 20 (competition): 400m run 10 L pull-ups 15 GHD hip extensionXTRA): Metcon (Weight)200m pinch grip plate carry HAP.

24 09, 2017

Monday

By | 2017-09-24T18:15:54+00:00 September 24th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)Drop to split PVC practice.B): Drop to Split (3-3-3-3-3, slow build to <60%)C1): Single Arm Dumbell Press (3x5 HAP + 2 sets weak arm)C2): Goblet Curtsy Lunge (5-5-5 ea leg)D): Metcon (Weight)For time (practice): 15-12-9 DB thrusters 21-15-9 V-ups Choose a weight that will be tough but UB for [...]

22 09, 2017

MOATS

By | 2017-09-23T09:45:29+00:00 September 22nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitOn August 25, 2016, the Blount County community suffered a great loss as Officer Kenny Moats gave his life while serving others. http://www.wbir.com/news/local/officer-kenny-moats-remembered-as-a-hero-one-year-later/467224322Moats (Time)3 Rounds for Time 8 KB G2OH (ground to overhead) 25 KB Swings 16 KB OH Lunges (overhead lunges) 400 Meter Run Finisher: 156 Air Squats

21 09, 2017

Friday

By | 2017-09-17T19:30:48+00:00 September 21st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)Coach-led thoracic opening session.B): Back Squat (4-4-4-4-4)C): Metcon (AMRAP - Rounds and Reps)AMRAP 20 Competition: 400m run 20 GHD sit-ups 10 OHS 95/65lbs Can scale GHD to abmat sit-ups and OHS to FS.

20 09, 2017

Thursday

By | 2017-09-21T06:45:38+00:00 September 20th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Bench Press (4x8 with no grind)A2): Supinated Grip Bent Over Row (4x8)B1): Diamond Push-ups (4x8-12)B2): Banded Face Pull (4x8-12 with light band)C): Metcon (Weight)3-4RNFT: 20 total BB side bends 100m DB suitcase carry UB R 100m DB suitcase carry UB L 25 bounding bunny hops onto plate or 12" box Use [...]

19 09, 2017

Wednesday

By | 2017-09-17T18:45:51+00:00 September 19th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)Tall clean group session with PVC.B): Tall Clean (3-3-3-3-3 light and fast, 10 min)FX C): Russian KB Swing (8 min for quick heavy set of 10)SP C): Clean (8 min for quick heavy triple)D): Metcon (AMRAP - Reps)EMOM 10 Practice: odds - 9/12/15 Russian swings HAP evens - 9/12/15 [...]

18 09, 2017

Tuesday

By | 2017-09-17T16:19:27+00:00 September 18th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Front Squat (5x3 PAP (pretty as possible))B): Metcon (Time)Competition for time: 100 DU 50 sit-ups 80 DU 40 sit-ups 60 DU 30 sit-ups 40 DU 20 sit-ups 20 DU 10 sit-ups Scale to single unders with no multiplier.