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 830 blog entries.
5 10, 2017

Friday

By | 2017-10-01T18:30:56+00:00 October 5th, 2017|WODS|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): 5k Row (Time)Max Effort 5k [...]

4 10, 2017

Thursday

By | 2017-10-01T18:30:55+00:00 October 4th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Press Grip Bench Press (4x8)A2): Ring Rows (4x8 tough)B1): Standing BB Curl (4x8)B2): Standing Single DB Tricep Extension (4x8)C1): X-band Lateral Steps (4x6 ea leg - quality)C2): Glute Ham Raise (4x6-10)May scale to GHD hip extensionXTRA): Metcon (Time)10 min Z1 on bike/row/ski/jump rope - switching as desired

3 10, 2017

Wednesday

By | 2017-10-01T18:16:22+00:00 October 3rd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitFX A): Deadlift (very slow build to triple using sets of 3 @ 5022)SP A): Metcon (Weight)Complex: 1 deadlift + 1 below the knee hang clean + 1 jerk Once bar leaves floor it may not touch again until complex is completed.B): Metcon (No Measure)5-10 min kipping practiceC): Metcon (AMRAP - Reps)AMRAP [...]

2 10, 2017

Tuesday

By | 2017-10-01T18:48:48+00:00 October 2nd, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)Thoracic opener w/ coachB): Front Squat (5x3 PAP, heavier than last week if possible)C): 2017 Oktoberfest Rx Event 3 (Time)5RFT: 10 HSPU 10 KB snatch per arm 50/35lbs 30 DU Scale to 10 KB PP per arm and single unders.15 min class cap. 9 min cap if you are [...]

1 10, 2017

Monday

By | 2017-10-01T17:45:24+00:00 October 1st, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)10 min PVC practice behind the neck jerkB): Behind The Neck Jerk (5 sets of 3 @ ~60%)C1): Single Arm DB Push Press (5 sets of 3 + 2 more sets with weak arm)C2): Strict Toes-To-Bar (5x5-8)D): Metcon (5 Rounds for time)Every 2 min for 5 sets: 200m run [...]

28 09, 2017

Friday

By | 2017-09-24T18:15:50+00:00 September 28th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Back Squat (3-3-3-3)B): 2017 Oktoberfest Event 1 (Time)27-21-15 cal row + back squat/front squat/overhead squat (135/95lbs) + T2B Scale BB weight to 33% of squat max. Fx may scale OH set to another FS set.XTRA): Metcon (Weight)800m (hill) odd object carry w/ partner. NFT. Go heavy!

27 09, 2017

Thursday

By | 2017-09-24T18:15:54+00:00 September 27th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA1): Alternating DB Bench Press (5x6 ea arm)A2): Chinese DB row (5x6 ea arm)B1): Single Leg RDL Band Pull (3x8 ea side)B2): Windshield Wiper (3x20 total, use plate)C): Metcon (Weight)Every 30 seconds for 6 minutes: 5 DB curls 5 DB push-upsXTRA): Metcon (No Measure)30 cal row 30 abmat sit-ups 20 cal row [...]

26 09, 2017

Wednesday

By | 2017-09-24T18:01:27+00:00 September 26th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)Snatch balance practice.SP B): Snatch Balance (3-3-3-3-3, slow build)FX B): Overhead Squat (3-3-3-3-3, slow build with proper loading)C): Metcon (AMRAP - Reps)EMOM 10 (practice): odds - 3 full snatches @ ~65%, not TnG evens - 8/10/12 lateral burpees over bar Fx scale snatches to 8/10/12 reps of SDHP @ [...]

25 09, 2017

Tuesday

By | 2017-09-24T17:46:51+00:00 September 25th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Front Squat (5x3, heavier than last week, still PAP!)B): Metcon (AMRAP - Rounds and Reps)AMRAP 20 (competition): 400m run 10 L pull-ups 15 GHD hip extensionXTRA): Metcon (Weight)200m pinch grip plate carry HAP.

24 09, 2017

Monday

By | 2017-09-24T18:15:54+00:00 September 24th, 2017|WODS|0 Comments

CrossFit Ktown - CrossFitA): Metcon (No Measure)Drop to split PVC practice.B): Drop to Split (3-3-3-3-3, slow build to <60%)C1): Single Arm Dumbell Press (3x5 HAP + 2 sets weak arm)C2): Goblet Curtsy Lunge (5-5-5 ea leg)D): Metcon (Weight)For time (practice): 15-12-9 DB thrusters 21-15-9 V-ups Choose a weight that will be tough but UB for [...]