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

wodify

Home/wodify

About wodify

This author has not yet filled in any details.
So far wodify has created 1002 blog entries.
20 05, 2018

Monday

By | 2018-05-20T11:45:57+00:00 May 20th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Barbell Weighted Step-ups (5x5)A2: Weighted Pull-ups (3x5 sets across or pull-up progression)B: Metcon (Time)For time (Practice): 60 cal row 50 push-ups 40 pull-ups 30 cal row 20 push-ups 10 pull-upsGUT: Metcon (No Measure)Ring support leg raises: 3 max rep sets

18 05, 2018

Saturday

By | 2018-05-18T14:45:43+00:00 May 18th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (3x3 @ 80%)B1: Bench Press (3x5 sets across)B2: Pendlay Row (3x5 sets across)C: Dips (2 max rep sets)

17 05, 2018

Friday

By | 2018-05-17T13:30:29+00:00 May 17th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Triple 3 (Time)3k row 300 double unders 3 mile run Run is 5k course to Liberty St. red light and back.I tested this for you last week. It took me about 47 minutes running on the TrueForm. If you do not have that much time for today's workout then choose one [...]

16 05, 2018

Thursday

By | 2018-05-17T06:30:44+00:00 May 16th, 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)10 min LAX [...]

15 05, 2018

Wednesday

By | 2018-05-15T12:31:18+00:00 May 15th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Push Press (4RM)SP A: Power clean + push press (Build to 4+4RM - perform all 4 PC then perform PP)B: Press (3x5)C: Metcon (Weight)For time (Competition): 30 Dball or sandbag over the shoulder cleans Choose a weight that is tough but quick. Score weight. Note time.GUT: Metcon (Weight)200m suitcase + [...]

14 05, 2018

Tuesday

By | 2018-05-14T19:45:17+00:00 May 14th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Coach-led PVC warm-upB: Snatch + Overhead Squat (6-8 sets to heavy 3+3 of hip pocket power + OHS)C: Metcon (AMRAP - Reps)EMOM 15 (Practice): 1st - 6/8/10 HSPU 2nd - 12/16/20 alt. pistols 3rd - 24/32/40 DUGUT: Metcon (No Measure)BB side bends: 3x6-10 ea side

13 05, 2018

Monday

By | 2018-05-13T12:16:03+00:00 May 13th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Barbell Weighted Step-ups (3x8)A2: Weighted Pull-ups (3x5 or the pull-up progression)B: Metcon (AMRAP - Rounds)Every 2 min until failure: 200m run 5 pull-ups 5 push-ups 5 air squats Then 6-6-6, 7-7-7, 8-8-8... Score is final fully completed round.GUT: Metcon (No Measure)Accumulate 90 seconds in your best hollow hold position.

11 05, 2018

Saturday

By | 2018-05-11T22:45:05+00:00 May 11th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (3x3 @ 75%)B: Metcon (Time)For time (Competition): 5-10-15-20-25 UB DU then... 3 rounds of 25 GHD sit-ups 15 box jumps 30/24" then... 25-20-15-10-5 UB DU

10 05, 2018

Friday

By | 2018-05-10T14:00:43+00:00 May 10th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bench Press (5RM)A2: Pendlay Row (5RM - strict)B: Dips (max rep set, rest 90 sec, x2 - add weight if >20)C: Metcon (Time)20RFT (Competition): 1 deadlift 275/195lbs 3 HSPU 5 wallballs 20/14lbsGUT: Adductor Side Plank on Bench (6x5-10 sec ea side)

9 05, 2018

Thursday

By | 2018-05-09T20:15:52+00:00 May 9th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat (1 rep @ 50X0 every 2 min for 8 sets)B: Metcon (AMRAP - Rounds and Reps)AMRAP 21 (Your pace): 10 KB DL R 10 KBS R 10 KB PP R 10 KB windmill R 40 cal row 10 KB DL L 10 KBS L 10 KB PP L 10 [...]