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

WODS

Home/WODS

Workout of the Day

19 11, 2018

Tuesday

By | 2018-11-19T14:00:39+00:00 November 19th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (AMRAP - Rounds and Reps)AMRAP 15 (Practice): 1 strict pull-up 2 strict K2E 3 strict T2B Expect this to fall off. Does not need to be unbroken - it is not a complex. Maintain strict movement standards and use this to build gymnastic volume.B: Metcon (Time)For time: [25 hollow rocks [...]

18 11, 2018

Monday

By | 2018-11-18T18:32:17+00:00 November 18th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Front Squat + Back Squat (6 sets of 2+4 @ 75-80% of FS max)B: Metcon (5 Rounds for time)Every 4 min for 5 sets: 10 DB cleans 50/35lbs 10 (total) DB lunges in place 150/120m row CF Open standard for DB cleans.GUT: Metcon (AMRAP - Rounds)KB complex: 10 KB floor press [...]

16 11, 2018

Saturday

By | 2018-11-16T13:45:40+00:00 November 16th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (AMRAP - Rounds and Reps)AMRAP 40: 5 power cleans 155/105lbs 0-5-10-5-0m shuttle run 15 ring dips 0-5-10-5-0m shuttle run 5 front squats 155/105lbs from floor 0-5-10-5-0m shuttle run 15 ring rows 0-5-10-5-0m shuttle run Set shuttle run up on heater side of gym. Barbells set up on big rig side [...]

15 11, 2018

Friday

By | 2018-11-15T12:30:39+00:00 November 15th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Metcon (2 Rounds for weight)5-5-5-5-5 DB strict press 3-3-3-3-3 DB push press Score top strict press & push press weight. Remember, a pair of 35lb DBs would be scored as 35lbs.SP A: Metcon (AMRAP - Reps)3-3-3-3-3 toughest strict HSPU 5-5-5-5-5 toughest UB kipping HSPU Rest as needed. Score total # [...]

14 11, 2018

Thursday

By | 2018-11-15T07:19:01+00:00 November 14th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Hang Power Snatch (2-2-2-2-2)Immediately following each set perform 5 depth drops from progressively higher heights.SP A: Snatch Deadlift + Snatch Pull + Snatch (Build to heavy single of complex. SDL @ 0031)reset between each repB: Metcon (5 Rounds for time)5RFT: 8 hang power snatches @ 60% of A 16 lateral [...]

13 11, 2018

Wednesday

By | 2018-11-13T16:00:48+00:00 November 13th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Weighted Pull-ups (3 max rep sets @ 90% of Week 1 5RM (2 min rests))B: Ring Rows (50 reps; every break = 12 hollow rocks)Should be feet elevated to supine position.C: Metcon (Time)For time (Practice): AMRAP 4 prisoner box step-ups 24/20" Rest walk 1 min 12-9-6 SDHP 95/65lbs Plate OH weighted [...]

12 11, 2018

Tuesday

By | 2018-11-12T12:45:14+00:00 November 12th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: DB Snatch Sequence (2-2-2 - last session, go heavy, catch low)Hang to bilateral landing Hang to split landing Single leg hang to bilateral landing Single leg hang to split landing Perform each variation w/ both R&L arms as well as the splits w/ both R&L leg forward.B: Back Squat (2 reps [...]

11 11, 2018

Monday

By | 2018-11-11T17:46:28+00:00 November 11th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Severin (Time)50 Strict Pull-ups 100 Hand Release Push-ups Run 5k If you've got a 20# vest or body armor, wear it.In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, AfghanistanTo learn more about Severin click hereWe will [...]

9 11, 2018

Saturday

By | 2018-11-11T13:18:26+00:00 November 9th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Time)3-6-9-12-15-18-21: Goblet squat 90/60lbs Seconds accumulated L-hang Bench press 50% of max Seconds accumulated Sorenson hold Reverse walking lunges ea leg Seconds accumulated toughest handstand Strict chin-ups Seconds accumulated FLR on rings

8 11, 2018

Friday

By | 2018-11-06T09:30:57+00:00 November 8th, 2018|WODS|0 Comments

CrossFit Ktown - CrossFitFX A: Hang Power Clean (2-2-2-2-2)SP A: Metcon (Weight)Build to heavy single of complex: 1 clean high pull 1 hang clean pull 1 hang clean 1 clean As a weight guide, do not release bar until after the hang clean. Focus on thigh contact for all 4 movements.B: Metcon (5 Rounds for [...]