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So far wodify has created 739 blog entries.
11 06, 2017

Monday

By | 2017-06-11T20:30:24+00:00 June 11th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (5RM; 90%x5x2)B): Metcon (No Measure)Practice (10 min): Handstand or handstand negatives - Perform 5x3 HSPU negatives from a tough deficit. You may also just work to get inverted on the wall with wall walks or practice kicking up.C): Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, [...]

8 06, 2017

Friday

By | 2017-06-08T20:30:25+00:00 June 8th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Metcon (Weight)Build to heavy set of complex: 2 front squats + 2 S2OH *Use rack.SP A): Metcon (Weight)Build to heavy set of complex: 1 power clean + 2 front squats + 2 S2OHB): Metcon (Time)5RFT: 20 pull-ups 15 DB squat cleans (35-40/20-25lbs)

7 06, 2017

Thursday

By | 2017-06-07T20:45:35+00:00 June 7th, 2017|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): 2017 Gymnastics Cycle Progressions (No [...]

6 06, 2017

Wednesday

By | 2017-06-06T19:46:30+00:00 June 6th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Deadlift (3x5 @ same weight, ~70-80%)B): Metcon (Time)Competition: 21-15-9 DB PP @ 50/40% of bw (total DBs) DB walking lunges length of gymXTRA): Metcon (Time)30 cal ski 90 sec bear hug hold heaviest DBall 20 cal ski 60 sec bear hug 10 cal ski 30 sec bear hug *Note weight

5 06, 2017

Tuesday

By | 2017-06-05T20:30:57+00:00 June 5th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): 2017 Gymnastics Cycle Progressions (No Measure)Practice (20 min) - Ring dip: dip support (top) -> dip negative -> weighted dip negative -> dip support (bottom) -> dip positive (master full ROM on the parallel bars before moving to rings) Strict muscle-up: false grip hang -> false grip ring rows -> false [...]

4 06, 2017

Monday

By | 2017-06-04T20:30:32+00:00 June 4th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (50%x10, 60%x8, 70%x6, 80%x4, 90%x2)B): Metcon (No Measure)Practice (12 min): Handstand or handstand negatives - Perform 5x3 HSPU negatives from a tough deficit. You may also just work to get inverted on the wall with wall walks or practice kicking up.C): Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsPractice! [...]

1 06, 2017

Friday

By | 2017-06-01T19:45:20+00:00 June 1st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Deadlift (1RM TEST)SP A): Power Clean (1RM TEST)B): 10 min Prisoner Step Test (AMRAP - Reps)AMRAP 10: Alternating prisoner step-ups on 24" Both hands on the head. 24" prescribed for everyone.XTRA): Metcon (Time)For time: 50 WB (20/14lbs) 40 weighted sit-ups w/ WB OH 30 WB 20 weighted sit-ups 10 WB

31 05, 2017

Thursday

By | 2017-05-31T19:30:27+00:00 May 31st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Weighted Chin-ups (5RM TEST)B): Lynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsTESTXTRA): Metcon (No Measure)Accumulate 30-60 seconds worth of front lever work. Utilize whatever step of the progression you can perform perfectly. Please save your legs for tomorrow's deadlift/power clean retest as well as the prisoner [...]

30 05, 2017

Wednesday

By | 2017-05-30T15:00:35+00:00 May 30th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Bulgarian Split Squat (8RM TEST - go heavy, surprise yourself)Pre): Metcon (No Measure)Warm up with some moderate rowing like 2-3 rounds of 150-200m with 30 sec walk between efforts. Look up your old score and know what pace you need to hold for B.B): 500m, 90 sec rest, 500m test (Time)500m [...]

29 05, 2017

Tuesday

By | 2017-05-29T20:46:08+00:00 May 29th, 2017|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 10Today will be a recovery day [...]