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Workout of the Day

17 01, 2019

Friday

By | 2019-01-15T15:15:31+00:00 January 17th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Push Press (5-5-5-3 - TnG if capable)A2: Renegade Row (4 sets of 24 total reps)B: Metcon (3 Rounds for reps)AMRAP 4: 27 cal row 27 burpees 27 C2B Rest 4 min AMRAP 4: 21 cal row 21 burpees 21 T2B Rest 4 min AMRAP 4: 15 cal row 15 burpees 15 [...]

16 01, 2019

Thursday

By | 2019-01-15T15:15:30+00:00 January 16th, 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: Metcon (No Measure)LAX ball or [...]

15 01, 2019

Wednesday

By | 2019-01-13T16:30:53+00:00 January 15th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat + Back Squat (4x7+13 - small build if need be)B: Metcon (2 Rounds for time)@0:00 - 21-15-9 of row cal power snatch 75/55lbs @ 7:00 - 15-12-9 row cal power snatches 75/55lbs Record time for each round. Scale to remain fast with high turnover!GUT: Metcon (AMRAP - Reps)Ring dip [...]

14 01, 2019

Tuesday

By | 2019-01-13T16:18:50+00:00 January 14th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Bent Arm Frog Stand (10 min - 5 sets of 10-12 seconds - straighter arm?)A2: Piked Hip Raise w/ Feet on Erg Seat (5 sets of 5-10 reps - shoulders over hands)B1: Deadlift (10 min to build to tough set of 5 TnG in 4-5 sets)B2: Single Arm DB Press + [...]

13 01, 2019

Monday

By | 2019-01-13T16:30:51+00:00 January 13th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (AMRAP - Reps)Every 20 seconds for 8 total minutes: A - 1 strict C2B pull-up, weighted if possible B - 1 strict dip - weighted if possible Scale to toughest jumping pull-up and dip w/ 3 second negative.B: Metcon (4 Rounds for reps)AMRAP 4: 30 BJO 24/20" 15 bar-facing burpees [...]

11 01, 2019

Saturday

By | 2019-01-11T20:00:59+00:00 January 11th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Time)For time: 3k row 30 back squats 135/95lbs 30 over the shoulder Dball cleans 2k row 20 back squats 225/155lbs 20 over the shoulder Dball cleans 1k row 10 back squats 275/185lbs 10 over the shoulder Dball cleans Good scale for squats would be roughly 40/60/80% of max.

10 01, 2019

Friday

By | 2019-01-06T19:30:49+00:00 January 10th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Snatch (Every 2:30 for 5 sets, building...)Power snatch + below the knee power snatch + hip pocket squat snatchB: Double KB Front Rack Reverse Lunges (Every 2:30 for 4 sets perform 30 sec walking lunge)C: Metcon (AMRAP - Rounds)5-7 sets w/ 15 min cap: 4 alt HAP DB power snatch 8 [...]

9 01, 2019

Thursday

By | 2019-01-06T19:16:27+00:00 January 9th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Weight)Every 2 min for 8 total sets (4 each): A1 - Supinated chin over bar hold AMSAP-3 A2 - Renegade row x20 (total) @ 0:00 perform chin over hold, @ 2:00 perform set of renegade rows, @ 4:00 chin over... Score weight of renegade rows. Note seconds held.B: Metcon (AMRAP [...]

8 01, 2019

Wednesday

By | 2019-01-06T19:16:24+00:00 January 8th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Push Press (7-7-7-5 TnG if capable)B: Metcon (AMRAP - Rounds and Reps)AMRAP 8: 30 DU 15 WB 20/14lbs 10 T2B Rest 2 min AMRAP 8 (Quality): 30 sec/side star plank 20 v-ups 30 sec/side glute bridge w/ foot elevated on medball Rest 2 min @ 20:00 complete for time: 75m heavy [...]

7 01, 2019

Tuesday

By | 2019-01-08T09:46:12+00:00 January 7th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat (20-5-10-3-5-1)Think of this as 2 individual waves. The 20-10-5 should increase as you go, the 5-3-1 should increase as you go. But they happen concurrently.B: Metcon (3 Rounds for time)Running clock: @ 0:00 - 30 power cleans 95/65lbs 30 cal row @ 5:00 - 20-10 of power cleans 95/65lbs [...]