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Monthly Archives: November 2017

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30 11, 2017

For feet’s sake!

By | 2017-12-01T08:35:44+00:00 November 30th, 2017|CrossFit Ktown Knoxville|0 Comments

Rebecca knows that neutral feet help create torque throughout the system! β€œThe human foot is a masterpiece of engineering and a work of art.” – Leonardo da Vinci β€œIn all forms of strategy, it is necessary to maintain the combat stance in everyday life and to make your everyday stance your combat stance. [...]

30 11, 2017

Friday

By | 2017-11-30T19:30:46+00:00 November 30th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Split Squat (5-5-5-5-5 - ea leg)B): Metcon (Time)Using a rack (Competition): 30 back squats 235/155lbs 30 burpees 20 front squats 145/95lbs 20 burpees 10 OHS 95/65lbs 10 burpeesXTRA): Metcon (No Measure)X1) GHD sit-ups: 3x20 X2) Hang from pull-up bar: 3x30 seconds X3) Strict chin-ups: 1 set of 3-5 reps @ narrow, [...]

29 11, 2017

Thursday

By | 2017-11-30T19:00:51+00:00 November 29th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)10 min coach-led LAX ball workB): Metcon (No Measure)Coach-led thoracic opener + warm-upC): Power Snatch (50%x3, 55%x3, 60%x3, 65%x1x3)Fx scale to alt. DB snatches warming up to working weightD): Isabel (Time)For Time: 30 Snatches, 135# / 95#65% of best snatch is a good scale weight. Fx scale to 60 [...]

28 11, 2017

Wednesday

By | 2017-11-30T19:00:46+00:00 November 28th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): DB Bench Press (9 moderate sets of 3 - 3 sets wide, 3 norm, 3 narr)3x3 elbows wide palms forward 3x3 normal 3x3 elbows narrow palms facing Hustle through (15ish working minutes)A2): Pendlay Row (9 sets of 3)Pract: Metcon (No Measure)Coach-led warm-up and skill sessionB): Metcon (4 Rounds for time)750m row [...]

27 11, 2017

Tuesday

By | 2017-11-27T18:45:24+00:00 November 27th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Push Press (3-3-3-3-3)SP A): Metcon (Weight)1 PC + 2 PP, building, 20 minB): Metcon (AMRAP - Reps)EMOM 16: odds - 12/16/20 alt. pistols or air squats evens - 6/8/10 HSPU or equivalent scale

26 11, 2017

Monday

By | 2017-11-26T20:30:35+00:00 November 26th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Front Rack Lunge (5 sets of 3 ea leg, building)A2): Muscle-ups (5 sets of 2-4 reps)Scale to 2-4 strict C2B pull-ups + dips.B): Metcon (AMRAP - Rounds and Reps)AMRAP 18: 20 SDHP 75/55lbs 15 BJ 24/20' 10 T2B

23 11, 2017

Friday

By | 2017-11-24T02:15:35+00:00 November 23rd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Coffland (Time)Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit [...]

22 11, 2017

Thursday

By | 2017-11-22T23:30:31+00:00 November 22nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): 5k Run (Time)Max Effort 5k RunPlease do not click Rx. Rx for our 5k is the course from the gym ONLY. But do get out and run your own Turkey Trot 5k! Take a picture and tag us on social!!

21 11, 2017

Wednesday

By | 2017-11-21T21:15:56+00:00 November 21st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Deadlift (3x5 - sets across, HAP)B): Metcon (Time)For time (competition): 50 wallballs 20/14lbs 50 deadlifts 165/115lbs 50 ring dips 50 deadlifts 50 wallballs

20 11, 2017

Tuesday

By | 2017-11-20T20:30:46+00:00 November 20th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Press (5-5-5-5-5 - try to build each set)B): Push Press (3-3-3-3-3 - try to build from press and each set)C): Split Jerk (1-1-1-1-1 - try to build from PP and each set)D): Metcon (Time)For time (competition): 21-15-9 burpees KB swings 50/35lbs