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12 04, 2010

A good weekend

By | 2017-04-25T14:39:49+00:00 April 12th, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up: (15 Lunges, 20 Sit-Ups, Row 300m x2), Foam Roll T-Spine Snatch Balance: 1RM Snatch: 6 Singles at 70% 1RM Speed Squats: 10x2 on the minute MetCon – For Time: 80/50 Push-Ups (Chest-2-Ground) (Every time you break do 10 air squats) This past weekend was an all around success. G’s meeting in Nashville [...]

9 04, 2010

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By | 2017-04-25T14:39:49+00:00 April 9th, 2010|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up: 12 Box Jumps, 10/5 Dips, 10 GHD Back Extensions x3 Press: 3x5 MetCon – 21-15-9: Superswings (Like a KB Swing but with a 180° rotation at the top) Supermans Pull-Ups Finisher: Hip Opener Stretch, Samson Stretch, Front Split, Side Split (Hold each for 30 seconds) Go outside! It [...]

7 04, 2010

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By | 2017-04-25T14:39:49+00:00 April 7th, 2010|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up: 10 KB Swings (50/35lb), 10 Plate Snatches (45/25lb), 10 Reverse Hypers, Samson Stretch (30 Seconds each leg) Deadlift: 5RM at 80% 5RM Speed Squat: 10x2 on the Minute (Same weight a last week) MetCon – Tabata: Toes-2-Bar Finisher: Seal Stretch (30 Seconds), Frog Stretch (30 Seconds), 15 Pull-Ups Just a [...]

6 04, 2010

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By | 2017-04-25T14:39:50+00:00 April 6th, 2010|CrossFit Ktown Knoxville, Uncategorized|6 Comments

Warm-up: Samson Stretch (30 Seconds each leg), 10 Leg Swings (Forward/Laterally), Hip Opener Stretch (30 Seconds each leg), [15 Overhead Walking Lunges (45/25lb), 10 Dips, 15 Dislocates x2] Bench Press: 3x5 Agilities: Speed Ladder Drills MetCon – 3 Rounds for Time: 500m Row Sandbag Carry 200m (60/40lb) 20 GHD Sit-Ups I will keep [...]

1 04, 2010

April Fool’s Day

By | 2017-04-25T14:39:50+00:00 April 1st, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up: Tricep Kickbacks, Bicep Curls… April Fool’s Anyone? CFWU, Tire Drag (40m) x2 Bench Press: 3x5 MetCon – Hill Sprints: 10 - 10m 6 - 50m 2 - 100m Happy April Fool’s everybody! Did anyone get you with a good prank today? If so, let’s hear about it in the comments. Remember on [...]

31 03, 2010


By | 2017-04-25T14:39:50+00:00 March 31st, 2010|CrossFit Ktown Knoxville, Uncategorized|8 Comments

Warm-up: 20 Leg Swings (all directions), Lunges (Side, Backwards, and Forwards 20m), Pigs on Ice Skates (20m), 10 Arm Swings (all directions), 25 Dislocates, Snatch Grip Press (Work up to Medium Wt.) Overhead Squat: 1-1-1-1-1 Front Squat: 1-1-1-1-1 Back Squat: 1-1-1-1-1 (Try to increase by 10lbs for each single) MetCon – Not For [...]

30 03, 2010

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By | 2017-04-25T14:39:50+00:00 March 30th, 2010|CrossFit Ktown Knoxville, Uncategorized|9 Comments

Warm-up: 10 GHD Back Extensions, 15 Abmat Sit-Ups, 10 Dislocates, 10 Presses (45/25lbs) x3 Push Press: 1-1-1-1-1 MetCon – For Time: 21-15-9 Deadlifts (225/155lbs) Box Jumps (24”) Knees-2-Elbows Finisher: Hip Opener Stretch, Frog Stretch, Splits Yield - To give over possession of, as in deference or defeat; surrender We as human beings spend [...]