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Workout of the Day

7 02, 2019

Friday

By | 2019-02-07T18:00:56+00:00 February 7th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Pseudo Planche Push-ups (Accumulate 14-28 high quality reps)B: Deficit Deadlift (Build to tough set of 3 TnG in 4-5 sets or less)Standing on 25 or 45lb plateC: Metcon (4 Rounds for calories)4 Rounds: 3 min clock to perform 20 deadlifts 185/135lbs 40 double unders Max cal row in remaining time Rest [...]

6 02, 2019

Thursday

By | 2019-02-06T13:45:14+00:00 February 6th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (3 Rounds for reps)AMRAP 4: 8 alt. DB squat snatch 50/35lbs 18ft DB OHWL 8 DB facing burpees Rest 4 min AMRAP 8: 2 ring MU 4 HSPU 8 KBS 70/50lbs Rest 8 min AMRAP 12: 5 HSPU 10 alt. pistols 15 pull-ups 18ft walking lunge equals 3 mats lengthwise. [...]

5 02, 2019

Wednesday

By | 2019-02-05T19:45:49+00:00 February 5th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Power Clean + Hang Squat Clean (Build to a heavy 1+2 in 15 min)B: Bulgarian Split Squat (E90 sec, 6 sets, 30 sec R then 30 sec L)This means you will perform 30 sec of BSS with the right leg, immediately into 30 sec left leg, immediately into 30 sec rest, [...]

4 02, 2019

Tuesday

By | 2019-02-03T19:45:34+00:00 February 4th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Weight)Every 2 min for 4 sets: 4 push press + 1 split jerk Build...B: Metcon (Time)For time: 10-8-6-4-2 S2OH 185/125lbs 5-4-3-2-1 Bar MU

3 02, 2019

Monday

By | 2019-02-03T19:30:23+00:00 February 3rd, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Band Assisted Tuck Planche (Accumulate 30-60 seconds in 10 total sets)B: Metcon (AMRAP - Reps)EMOM 20: 1st - 18/14 cal row 2nd - 10-15 BJSD 24/20" 3rd - 30-50 DU 4th - 6-10 HSPU Then immediately into C.C: Metcon (Time)At the 20 min mark: 15-12-9 Burpee BJ 24/20" T2B

1 02, 2019

Saturday

By | 2019-02-01T14:16:04+00:00 February 1st, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (Time)Partner up 1 male + 1 female: Rx - 80 T2B 70 Squats 125lbs 60 C2B 50 Squats 125lbs 40 Bar MU OR Rxish - 70 T2B 60 Squats 105lbs 50 Pull-ups 40 Squats 105lbs 30 C2B OR Scaled - Load @ 85lbs. For the squats load a women's bar [...]

31 01, 2019

Friday

By | 2019-01-31T21:16:04+00:00 January 31st, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Back Squat (20RM)B: Metcon (Time)Every 4 min for 5 sets: 9 DB PC 50/35lbs 15 DB front squats 21/15 cal bike (or scale to row/ski) Score is slowest round.

30 01, 2019

Thursday

By | 2019-01-30T14:15:25+00:00 January 30th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Pseudo Planche Push-ups (Accumulate 16-24 high quality reps)B: Deficit Deadlift (Build to tough set of 4 TnG in 4-5 sets)Standing on 25 or 45lb plateC: Metcon (Time)For time: 3 rounds - 30 double unders 7 deadlifts 225/155lbs 2 rounds - 30 double unders 7 deadlifts 275/185lbs 1 round - 30 double [...]

29 01, 2019

Wednesday

By | 2019-01-29T18:30:26+00:00 January 29th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (3 Rounds for reps)AMRAP 4: 10 hang power snatches 75/55lbs 10 burpees over the bar Rest 4 min AMRAP 8: 20 S2OH 75/55lbs 15 T2B 10 BJO 24/20" Rest 8 min AMRAP 12: 20 alternating pistols 30 hang power cleans 95/65lbs

28 01, 2019

Tuesday

By | 2019-01-28T18:16:02+00:00 January 28th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Snatch (Every 2 min perform 1.1.1 for 5 sets, building)Take 10-12 seconds between each snatch rep during the cluster. Only build if movement is crisp and clean!B: Double KB Front Rack Reverse Lunges (Every 2:30 perform 60 seconds worth of WL; 4 sets)C: Metcon (AMRAP - Reps)AMRAP 10: 50 thrusters 45/35lbs [...]