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Competition

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28 02, 2011

CrossFit Sectionals

By | 2017-04-25T14:39:16+00:00 February 28th, 2011|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-Up: Foam Roll your body, 10 Backward Walking Lunges, Pigs on Ice Skates same distance, 10/6 PP (45lbs), 10/6 OHS (45lbs) 10 Push Ups x’s 2 Squat: 5-3-1 MetCon – For Time: 30 SDHP (115/75lbs) 30 Ring Dips 50 V-Ups 50 Double-Unders Partition or complete this work however you please Finisher: 2 min. [...]

9 11, 2010

Competitor Alert

By | 2017-04-25T14:39:25+00:00 November 9th, 2010|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up: 8 Ring Dips, 15 Sit-Ups, 10 OHS (45/25lbs), 10 Muscle Snatches (45/25lbs), 5 Strict Pull-Ups x2 Skill: Snatch Balance Snatch Balance: 1RM MetCon – Griff: 2 Rounds for Time 800m Run 400m Backwards Run Finisher: Foam Roll Quads/ IT Bands Competitor Alert!!! Sound the sirens!!! Wave the flags!!! (I don’t [...]

2 11, 2010

Lady Kirsten

By | 2017-04-25T14:39:26+00:00 November 2nd, 2010|CrossFit Ktown Knoxville, Uncategorized|13 Comments

Warm-up: 20 1-arm KB OHS (35/20lbs), 20 Sit-Ups, 10 Push-Ups, 15 Serratus Push-Ups, Shoulder Mobility Jerk: 1-1-1-1-1 From the Back Rack: 1-1-1-1-1 From the Front Rack MetCon - Thruster/Burpee Ladder: 1-12-1 For Time Do 1 Thruster and then 1 Burpee, Do 2 Thrusters then 2 Burpees up to 12 and back down to [...]

9 08, 2010

Baby Buffs’ First Rodeo!

By | 2017-04-25T14:39:36+00:00 August 9th, 2010|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Warm-up: 2 Rounds – 20 OWLs (45/25lbs), 10 Parallette Push-ups, 15 KB Swings (50/35lbs), 8 1-arm OHS w/KB (50/35lbs), 10 Push Press w/KB (50/35lbs) MetCon – Heavy Fight Gone Bad: Wallball (20/12lbs) SDHP (95/65lbs) Box Jumps (24/18”) Push Press (95/65lbs) Row for calories 1 minute at each movement.  1 minute of rest after [...]

1 10, 2009

Oktoberfest Games…

By | 2017-04-25T14:40:12+00:00 October 1st, 2009|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-up: Waiter's Walk circa bldg. (50/35lbs) 10 Walking Lunges with KB 10 Push Press each arm with KB 20 Double Unders Movement Practice for MetCon MetCon - Festive 40 Chipper: 40 Push-ups 40 DB Squat Cleans (50/35lbs) 40 Box Jumps 18" - no step-ups 40 KB SDHP (50/35lbs) 40 Hang Muscle Snatches (45lbs) [...]