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Monthly Archives: May 2018

8 05, 2018

Wednesday

By | 2018-05-08T17:01:11+00:00 May 8th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Push Press (1RM)SP A: Power clean + push press (1+1RM)B: Press (5RM)C: Metcon (Time)2RFT (Competition): 25 T2B 50 DB OHWL (35/20lbs) Use one arm for entire round of 50 then use other arm for next round.GUT: Metcon (Weight)Accumulate 75 seconds of weighted face down Chinese plank

7 05, 2018

Tuesday

By | 2018-05-07T15:00:31+00:00 May 7th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Coach-led PVC then barbell Burgener warm-upB: Overhead Squat (15RM)C: Metcon (AMRAP - Reps)EMOM 18: 1st - 200m run 2nd - 12/16/20 KBS 50/35lbs 3rd - 12/16/20 abmat sit-ups Run counts as 1 rep pass or fail. Aim for sustainability when selecting reps!GUT: Metcon (Weight)KB wood chop: 3x8-12 ea side

6 05, 2018

Monday

By | 2018-05-06T19:49:16+00:00 May 6th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Barbell Weighted Step-ups (build to 5RM)A2: Weighted Pull-ups (build to 5RM)Today begin's a pull-up progression for those of you working towards your first pull-up!B: Metcon (4 Rounds for time)Every 4 min for 4 sets perform 15 pull-ups 30 push-ups 45 air squatsGUT: GHD Situps (2x20-30)

3 05, 2018

Friday

By | 2018-05-05T00:50:34+00:00 May 3rd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Lynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsB: Tabata Assault Bike (Calories)20 seconds on, 10 seconds off, 8 rounds, max caloriesGUT: Metcon (No Measure)Ab wheel roll out: 5 sets of 5-8 perfect, hollow reps

2 05, 2018

Thursday

By | 2018-05-01T16:15:56+00:00 May 2nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: 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 10B: Front Squat (3RM - TEST)C: [...]

1 05, 2018

Wednesday

By | 2018-05-01T16:00:40+00:00 May 1st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Turkish Get Up (Build to 2RM ea arm - same weight)B: Metcon (No Measure)4RNFT: 15 ring or bar dips 20 BJ (24/20") 200m farmer's carry (50/35lbs)GUT: Metcon (No Measure)Face down Chinese plank - accumulate 90 seconds