Monthly Archives: December 2018

14 12, 2018

Saturday

By | 2018-12-14T12:00:20+00:00 December 14th, 2018|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Filthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

13 12, 2018

Friday

By | 2018-12-13T20:15:40+00:00 December 13th, 2018|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Clean and Jerk (25 min to hit a 1RM)B: Gwen (Weight)Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between setsGUT: Metcon (No Measure)Accumulate 50 hanging windshield [...]

12 12, 2018

Thursday

By | 2018-12-13T06:30:44+00:00 December 12th, 2018|Biaxin 500 mg|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 10A: Metcon (No Measure)10 min planche [...]

11 12, 2018

Wednesday

By | 2018-12-12T11:00:26+00:00 December 11th, 2018|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Snatch (25 min to hit a 1RM)FX and SP will max. If you typically power, continue to power here.B: Metcon (AMRAP - Reps)On a 7 min clock: EMOM 5 - 2 squat snatches @ 80% of A Immediately into 2 min AMRAP of squat snatches You may only take two attempts [...]

10 12, 2018

On Compounding

By | 2018-12-10T20:02:21+00:00 December 10th, 2018|CrossFit Ktown Knoxville|0 Comments

Exponential compounding!   Albert Einstein once said, “compound interest is the most powerful force in the universe.” Though he was often caught sitting slouched in his velour chair smoking on a pipe, the man himself was no slouch (so I’m told). This is where I would somehow verbally insert the classic Einstein photo [...]

10 12, 2018

Tuesday

By | 2018-12-12T11:00:22+00:00 December 10th, 2018|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Front Lever (10 min to retest from Oct 23rd; reps = seconds)Full, straddle, tucked, or on the floor.B: Metcon (5 Rounds for time)5RFT (Competition): 15 T2B in as few sets as possible Walk transition 15 sec 100m all out row Set monitors for 100m intervals distance with undefined rest. Score each [...]

9 12, 2018

Monday

By | 2018-12-09T18:30:26+00:00 December 9th, 2018|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Time)BobWOD - 7 Rounds: 8 goblet squats 70/50lbs 17 burpees to 6" target then... 1959m rowBob Seyer (born 8/17/1959) has been a member at CFKT for 7 years. When he joined the gym his doctor told him he was highly insulin resistant and would soon be type II diabetic if [...]

7 12, 2018

Saturday

By | 2018-12-07T12:31:02+00:00 December 7th, 2018|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Front Squat (Build to heavy single in 15 min)B: Dunn (AMRAP - Rounds)Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump-overs, 20-in. box On the burpees, jump over the box without touching it.Marine Corps Lance [...]

6 12, 2018

Friday

By | 2018-12-06T20:15:22+00:00 December 6th, 2018|Biaxin 500 mg|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Coach-led shoulder and thoracic prep.B: Metcon (Time)For time (Competition): 1k row 4 bench press 225/125lbs 800m row 8 bench press 205/105lbs 600m row 12 bench press 185/85lbs 400m row 16 bench press 135/65lbs 200m row A good bench press weight scale might be 155/135/115/95lbs for men and 95/85/75/65lbs for [...]

5 12, 2018

Thursday

By | 2018-12-06T15:01:16+00:00 December 5th, 2018|Biaxin 500 mg|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 (Build to heavy [...]