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Christmas

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22 12, 2010

More Christmas Fun

By | 2017-04-25T14:39:22+00:00 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: 3x10 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 [...]

22 12, 2010

20 min. o’ Fun!

By | 2017-04-25T14:39:22+00:00 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 [...]

20 12, 2010

Hours

By | 2017-04-25T14:39:22+00:00 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 [...]

7 12, 2010

What a day…

By | 2017-04-25T14:39:23+00:00 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) Swing Clean & Jerk Snatch OHS Turkish Get-Ups (Once the clock starts you [...]

16 11, 2010

That Time Again

By | 2017-04-25T14:39:25+00:00 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 [...]