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

WODS

Home/WODS

Workout of the Day

27 01, 2019

Monday

By | 2019-01-28T16:45:55+00:00 January 27th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA1: Push Press (3-3-3-3-2)A2: Renegade Row (5 sets of 20 alt reps)B: Metcon (5 Rounds for time)Every 4 min for 5 total sets: 50ft handstand walk 10 C2B 25 cal rowXTRA: Pseudo Planche Push-ups (Perform 10 sets of 3 from the rings)

25 01, 2019

Saturday

By | 2019-01-25T19:30:15+00:00 January 25th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Planche (10 sets of 3-5 sec straight arm tucked hold)B: Metcon (Time)5RFT: 5 bar MU 10 front squats 135/95lbs 20 burpees over the bar 30 air squats 40 push-ups Bar starts on the ground, no racks. Time cap = 35 min. Scale bar MU to jumping bar MU.

24 01, 2019

Friday

By | 2019-01-20T18:15:56+00:00 January 24th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (No Measure)Agility ladder: 5 reps 1 foot in each box 4 reps total lateral 3 reps 1 foot in each box 2 reps total lateral 1 rep 1 foot in each boxB: Metcon (Time)AMRAP 12: 50m farmer carry 30 sec FLR on rings 30 sec hollow hold Rest 2 min [...]

23 01, 2019

Thursday

By | 2019-01-24T06:30:24+00:00 January 23rd, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitW/U: 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: 1 1/4 Front Squat (5-5-5-5)B: [...]

22 01, 2019

Wednesday

By | 2019-01-20T18:00:40+00:00 January 22nd, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Pseudo Planche Push-ups (Accumulate 20 intense reps, rest as needed)B1: Deadlift (5-6 sets to hit tough TnG 3)B2: Single Arm DB Press + Push Press (4 sets of 6+12)C: Metcon (3 Rounds for reps)Every 30 sec for 4 min: 1 power snatch Rest 2 min AMRAP 4: Wall walk 1/2/3/4/5... Power [...]

21 01, 2019

Tuesday

By | 2019-01-20T18:00:39+00:00 January 21st, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Metcon (3 Rounds for reps)AMRAP 4: HSPU - 1/2/3/4/5... C2B - 1/2/3/4/5... Rest 4 min AMRAP 8: 1k row 100 DU AMRAP DB devil's press in remaining time Rest 8 min AMRAP 12: 12 BJO 24/20" 12 T2B 12 push-ups Score total reps in AMRAP 1, # of devil's presses in [...]

20 01, 2019

Monday

By | 2019-01-20T17:46:04+00:00 January 20th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Power Clean + Clean (5 sets of 1+1, drop and reset after power)Power Clean + CleanB: Double KB Front Rack Reverse Lunges (Every 2:30 perform 45 sec worth of lunges, x4)C: Metcon (5 Rounds for weight)EMOM 20: 1st - 1.1.1 squat snatch cluster, building 2nd - 30s hollow body hold 3rd [...]

18 01, 2019

Saturday

By | 2019-01-18T19:30:16+00:00 January 18th, 2019|WODS|0 Comments

CrossFit Ktown - CrossFitA: Pseudo Planche Push-ups (6 sets of 6 very tough reps)Assume push-up position with feet elevated on a box roughly 20". Fingers point back towards the box. Perform a forward-leaning push-up chest to deck. Scale feet height down as needed.B: Metcon (Time)7RFT: 7 UB back squats building from 70% 7 UB HSPU [...]

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 [...]