CrossFit Ktown - CrossFitOn August 25, 2016, the Blount County community suffered a great loss as Officer Kenny Moats gave his life while serving others. http://www.wbir.com/news/local/officer-kenny-moats-remembered-as-a-hero-one-year-later/467224322Moats (Time)3 Rounds for Time 8 KB G2OH (ground to overhead) 25 KB Swings 16 KB OH Lunges (overhead lunges) 400 Meter Run Finisher: 156 Air Squats
CrossFit Ktown - CrossFitA): Metcon (No Measure)Coach-led thoracic opening session.B): Back Squat (4-4-4-4-4)C): Metcon (AMRAP - Rounds and Reps)AMRAP 20 Competition: 400m run 20 GHD sit-ups 10 OHS 95/65lbs Can scale GHD to abmat sit-ups and OHS to FS.
CrossFit Ktown - CrossFitA1): Bench Press (4x8 with no grind)A2): Supinated Grip Bent Over Row (4x8)B1): Diamond Push-ups (4x8-12)B2): Banded Face Pull (4x8-12 with light band)C): Metcon (Weight)3-4RNFT: 20 total BB side bends 100m DB suitcase carry UB R 100m DB suitcase carry UB L 25 bounding bunny hops onto plate or 12" box Use [...]
CrossFit Ktown - CrossFitA): Metcon (No Measure)Tall clean group session with PVC.B): Tall Clean (3-3-3-3-3 light and fast, 10 min)FX C): Russian KB Swing (8 min for quick heavy set of 10)SP C): Clean (8 min for quick heavy triple)D): Metcon (AMRAP - Reps)EMOM 10 Practice: odds - 9/12/15 Russian swings HAP evens - 9/12/15 [...]
CrossFit Ktown - CrossFitA): Front Squat (5x3 PAP (pretty as possible))B): Metcon (Time)Competition for time: 100 DU 50 sit-ups 80 DU 40 sit-ups 60 DU 30 sit-ups 40 DU 20 sit-ups 20 DU 10 sit-ups Scale to single unders with no multiplier.
CrossFit Ktown - CrossFitA): Metcon (No Measure)Jump to split PVC practice in group.B): Jump to Split (3-3-3-3-3-3 @ <60%)C1): Single Arm Dumbell Press (3 sets of 5 @ tough weight, +2 sets on weak arm)C2): Cossack Air Squat (5x5 ea leg)D): Metcon (5 Rounds for time)Every 2 min for 5 sets: 100m row AFAP 10 [...]
CrossFit Ktown - CrossFitFX A): Deadlift (1RM TEST)SP A): Clean and Jerk (1RM TEST)B): 500m Row (Time)Max Effort 500m RowAll out, no pacing. Rest 3 min exactly.C): Metcon (Distance)Max meters rowed in exact time from Part B. Set your monitor to time from B. All out, no pacing. Rest 3 min exactly.D): Metcon (Time)Row total [...]
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 10B1): Ring Dip Support (5 sets [...]
CrossFit Ktown - CrossFitA): Back Squat (1RM TEST)B): Metcon (AMRAP - Rounds and Reps)AMRAP 20 (competition): 200m run 8 front squats (60% of today's BS max) 200m run walk rest 2 min Each run counts as 1 rep pass or fail.XTRA): Metcon (Time)9-6-3 45lb plate deficit HSPU 15-12-9 KB SDHP 70/50lb
CrossFit Ktown - CrossFitFX A): Press (1RM TEST)SP A): Snatch (1RM TEST)B): Metcon (AMRAP - Reps)EMOM 12 practice: odds - 10/12/14 parallette push-ups + 30 DU evens - 10/12/14 plate weighted sit-upsXTRA): Metcon (Weight)Double plate pinch carry 200m. Same weight both hands. Score one side.