Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|info@crossfitktown.com

Monthly Archives: March 2019

Home/2019/March
31 03, 2019

Monday

By | 2019-03-31T21:00:23+00:00 March 31st, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Single Leg Landmine RDL (4x6/leg)A2: Single Arm Ring Row (4x8/arm)A3: Ring Dip Tucked Support (4 sets ALAP)B: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsToday begins a fun little workout series. For the next 3 weeks we will be performing a named workout [...]

29 03, 2019

Saturday

By | 2019-03-29T19:30:18+00:00 March 29th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: L-Sit (4x30 sec)A2: Wall-facing Handstand (4x10-20 sec)B: Metcon (Time)5RFT: 10 lengthwise mats of walking lunges 15 pull-ups 30 push-ups Rx+ for strict pull-ups

28 03, 2019

Friday

By | 2019-03-28T21:15:30+00:00 March 28th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Push Press (5-5-5-5-5)B: Metcon (AMRAP - Rounds and Reps)AMRAP 12: 200m run 20 single arm DB push press 50/35lbs 20 single DB step-up 24/20"GUT: Ab wheel roll out (5 sets of 3-5 perfect reps)

27 03, 2019

Thursday

By | 2019-03-28T06:45:26+00:00 March 27th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitWU: 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 (AMRAP - Rounds)A1: 15 [...]

26 03, 2019

Wednesday

By | 2019-03-26T13:02:09+00:00 March 26th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Clean and Jerk (Coach-led technique work 15 min)High hang Hang Below knee hangB: Metcon (Time)Teams of 3 (30 min cap): 3 Rounds of 100/70 cal row 50 pull-ups or ring rows (2 partners working at a time for 3 round buy-in) then in remaining time 30 clean and jerks 95/65lbs 30 [...]

25 03, 2019

Tuesday

By | 2019-03-24T20:16:48+00:00 March 25th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Deadlift (3-3-3-3-3)B: Metcon (3 Rounds for reps)3 Rounds - AMRAP 6: 60 DU 30 double KB deadlift 50/35lbs 15 burpees Max 10 meter shuttle runs Rest 4 min between Score number of shuttle runs (10m).

24 03, 2019

Monday

By | 2019-03-24T20:16:54+00:00 March 24th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (10-10-8-8)B: Metcon (Time)Partner workout: 10 rounds - 9 T2B or abmat sit-ups 12 double DB front squats 250m row Switch after each movement. So partner A does 9 T2B, then partner B does 12 double DB FS, then partner A 250m row, then B 9 T2B...

22 03, 2019

Saturday

By | 2019-03-22T20:30:26+00:00 March 22nd, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (AMRAP - Rounds)4RNFT: 10 TGU R 35/20lbs 10 TGU L 20 walking lunges 30 sec handstand hold 40 H2H KBS 50 hollow flutter kicks 1k row The 2019 CF Open is finished for most of us. Take this day to recover by flowing through some movements. No clock. No racing. [...]

21 03, 2019

Friday

By | 2019-03-21T21:31:02+00:00 March 21st, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Crossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesFX A: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutesXTRA: Metcon (Time)For time: 100 DU 50 GHD hip extensions 25 V-ups

20 03, 2019

Thursday

By | 2019-03-20T19:00:58+00:00 March 20th, 2019|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: Planche Progressions (Accumulate 60 sec [...]