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Monthly Archives: June 2018

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29 06, 2018

Saturday

By | 2018-06-29T08:00:14+00:00 June 29th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Clean (4RM)B: Metcon (Time)21-18-15-12-9-6-3: Ring dips OHS 95/65lbs Scale to regular dips as needed. Easy workout scale is to drop the set of 21. And if OHS needs scaling go lighter or switch to front squat.

29 06, 2018

Forging Elite Fetuses

By | 2018-06-29T15:23:50+00:00 June 29th, 2018|CrossFit Ktown Knoxville|0 Comments

Ashley set to announce that she is growing a human. My fellow Ktowners, I’d like to tell you about my 2-year journey that will hopefully be bringing another option to you and yours within the Knoxville CrossFitting community by year’s end. Thank you in advance for accepting my humble plea for support and [...]

28 06, 2018

Friday

By | 2018-06-28T14:15:41+00:00 June 28th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Press (5-5-5)B: Push Press (3-3-3)C: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row

27 06, 2018

Thursday

By | 2018-06-27T18:15:25+00:00 June 27th, 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: Back Squat (8-8-8-8)C: Metcon (Time)For [...]

26 06, 2018

Wednesday

By | 2018-06-26T17:15:50+00:00 June 26th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Coach-led 10 min deadlift skill and warm-upB: Deadlift (5 reps @ tough weight EMOM for 8 sets)Warm-up to weight. Sets across. Drop from top or reset at bottom each rep. Keep in mind you have 8 sets!C: Metcon (Time)5RFT (Competition): 30 abmat sit-ups 20 push-ups 10 tall box jumps [...]

25 06, 2018

Tuesday

By | 2018-06-25T17:46:13+00:00 June 25th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: DB Bench Press (5x5 heavy)A2: Single Arm DB Row (5x5 ea arm heavy)B: Metcon (5 Rounds for time)Every 3 min for 5 sets (Practice): 8 burpees 15 UB wallballs 20/14lbs 40 DUGUT: Metcon (No Measure)4 sets of 20 second L-sit w/ maximum compression

24 06, 2018

Monday

By | 2018-06-24T20:45:29+00:00 June 24th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Goblet Squat (8-8-8-8-8)A2: Strict Toes-To-Bar (5 sets of 8-12)B: Tailpipe (Mental Anguish) (Time)Partner workout: 250m row Other partner holds a double KB front rack (2x53/35lbs) x3GUT: Metcon (Weight)KB side bends: 3 sets of 15 ea side HAP

22 06, 2018

Saturday

By | 2018-06-22T19:31:04+00:00 June 22nd, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat (6 total sets to hit a heavy triple)Back squat if you did FS yesterday.B: Metcon (3 Rounds for reps)3 rounds for reps: 1 min SDHP 95/65lbs 1 min GHD sit-ups 1 min push press 1 min GHD hip ext 1 min rest

21 06, 2018

Friday

By | 2018-06-21T18:30:46+00:00 June 21st, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: 5k Row (Time)Max Effort 5k RowA: 5k Ski (Time)A: 10 mile Bike (Time)A: Triple 3 (Time)3k row 300 double unders 3 mile run Run is 5k course to Liberty St. red light and back.XTRA: Front Squat (no more than 6 sets to hit a triple)

20 06, 2018

Thursday

By | 2018-06-20T20:01:08+00:00 June 20th, 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: Metcon (No Measure)Coach-led split jerk [...]