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1312, 2011

It’s the Most Wonderful Time (you finish)

By |December 13th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up: Foam Roll + Mobility Warm-Up
Press: 5RM
Push Press: 3RM
Jerk: 1RM
MetCon – 15 Minute AMRAP:
15 Sit-Ups
15 Unbroken Double-Unders
(If you are good at Double-Unders increase this number to 25 unbroken.)
We have been hyping the Christmas Party. Now we need to hype this Saturday’s FREE CLASS! Why is this one different you ask? Well, because it is our […]

2712, 2010

WOD at the house

By |December 27th, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Hey guys! I hope you had the best Christmas of all time and ate tons of Paleo friendly treats! However, Monday has come and it’s time to get back on the workout wagon. Today and tomorrow we will post at WOD you can do at your house with no need for equipment.
warm-up: 10 walking lunges, […]

2212, 2010

More Christmas Fun

By |December 22nd, 2010|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up: (45/25lbs) 10 Lunges, 10 Squats, 10 Behind the Neck Push-Press 10 Good Mornings, 10 Backwards Lunges x2
Snatch Pulls: 1-1-1-1-1
Front Squat: 3×10 seconds max reps (75% 1RM)
MetCon – Christine:
500m Row
12 Deadlifts (BW)
21 Box Jumps (24/18”)

Merry Christmas everyone! Christine as a MetCon proved to be a good day to wrap things up (especially when Cindy came […]

2212, 2010

20 min. o’ Fun!

By |December 22nd, 2010|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-Up: 3 Normal, Wide, & Narrow Push Ups / Squats x’s 2, 10 Dips, 20 Walking Lunges, 3 min. in bottom of squat.
PP: 10 reps @ maximum achievable weight every 30 seconds.
MetCon – Cindy
AMRAP in 20 min. of
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Wow. Excellent efforts thread the theme of this Tuesday at Ktown! I don’t know […]

2012, 2010


By |December 20th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-up: 20 Arm Circles, 5 Snatch High Pulls, 5 Muscle Snatches, 5 OHS, 5 Snatch Balance (45/25lbs), Hip Opener (1 minute each)
Squat: 5-4-3-2-1
MetCon – Thruster Cluster:
5 sets of 5 single thrusters
Rest 10 seconds between singles: 2 minutes between sets
Try to progress in weight every set
Finisher: 500m Row (85%)
I must apologize for some confusion I may […]

1212, 2010

Christmas Party Update

By |December 12th, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Ktowners! I know Jack Frost has some nasty weather planned for Knoxville today. We’ll see if ole Jackie actually pulls through. The party will go on as planned, but don’t feel like you have to come if the weather gets bad. Be safe and hopefully we’ll see you tonight!

Don’t make me have decorated the gym […]

712, 2010

What a day…

By |December 7th, 2010|CrossFit Ktown Knoxville, Uncategorized|6 Comments

Warm-up: 2 Rounds – Strict Pull-ups (8/3), 15 Sit-ups, 10 DB Squat Cleans (35/20lbs), 10 Reverse Hypers
Mobility: Thoracic Spine and Shoulders
Double Unders: 5 Max Attemps (for board)
MetCon – I Am Lumberjack:
20 Minutes 1-arm KB work (50/35lbs)
Clean & Jerk
Turkish Get-Ups
(Once the clock starts you cannot set the KB down.  Rest with it in the hang, at […]

3011, 2010

Every weight has a home.

By |November 30th, 2010|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Warm-up: 15 Supine Ring Rows, 15 Front Squats (45/25lbs), 15 Push-Ups x2
Olympic High Bar Squat: 5×2 (Keep the feet narrow with little turnout)
MetCon – For Time:
1k Row
Clean: 3×3 @ 70% 1RM (Touch-N-Go)
Finisher: 2×10 Archer Push-Ups, 2×20 seconds Couch Stretch
Hey all! Before I get into the post I just wanted to announce that Sunday December 12th […]

1611, 2010

That Time Again

By |November 16th, 2010|CrossFit Ktown Knoxville, Uncategorized|9 Comments

Warm-up: 10 Dips, 10 Walking Lunges w/ Twist, 10 Reverse Hypers, 10 V-Ups x2
Clean and Jerk: 1RM
MetCon – For Weight:
1 C&J (80% 1RM) on the minute for 15 minutes
Hey Ktowners! Here are some announcements for you…

1) DIVA got her first pull-up last week which was about a 4 month or longer goal.

2) Remember our Turkey […]

2312, 2009

Last Day Before Christmas!

By |December 23rd, 2009|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-Up: Tire Drags (Sleigh Pulls) x 4, 100 Jump Ropes, Repeat Tire Drags
Front Squat: 5RM
MetCon – 3 Rounds For Time:
5 Muscle Ups
30 KB Swings (50/35lbs)

-Twas the night before Christmas (eve) when all through the gym, not a CrossFit’er was stirring, not even a…..wait a minute, that’s not right! More like this:
‘Twas the night before Christmas […]