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CrossFit Knoxville

1204, 2010

A good weekend

By |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: 10×2 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 with the Marines went extremely well, the Saturday class […]

904, 2010

Go play!

By |April 9th, 2010|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up: 12 Box Jumps, 10/5 Dips, 10 GHD Back Extensions x3
Press: 3×5
MetCon – 21-15-9:
Superswings (Like a KB Swing but with a 180° rotation at the top)
Finisher: Hip Opener Stretch, Samson Stretch, Front Split, Side Split
(Hold each for 30 seconds)
Go outside! It has been beautiful lately and there is nothing better than on a Spring/Summer day […]

804, 2010


By |April 8th, 2010|CrossFit Ktown Knoxville, Uncategorized|8 Comments

Warm-up: Waiter’s Walk circa bldg. (35/20lb KB), 15 Wall Balls (20/12lb), Ktown Snatch Barbell Complex (45/25lb)
Clean and Jerk: 6 Singles at 70% 1RM
MetCon – Not for Time:
1K Row
Finisher: Work on the Kipping Pull-Up/ G.O.A.T
For a rainy Thursday we had a pretty good day at CFK with lots of smiling faces.  If you weren’t here you […]

704, 2010

Ahh Sandbags

By |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: 10×2 on the Minute
(Same weight a last week)
MetCon – Tabata:
Finisher: Seal Stretch (30 Seconds), Frog Stretch (30 Seconds), 15 Pull-Ups
Just a few announcements today and lots of pictures from yesterday’s MetCon. Everyone […]

604, 2010

Paleo Wins!

By |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: 3×5
Agilities: Speed Ladder Drills
MetCon – 3 Rounds for Time:
500m Row
Sandbag Carry 200m (60/40lb)
20 GHD Sit-Ups
I will keep this short and sweet, very sweet in fact for […]

504, 2010

Air Squats

By |April 5th, 2010|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Warm-up: 10 Parallette Push-Ups, 15 OHS (45/25lb), 20 Sit-Ups, 30 Double-Unders x2
Snatch: 10 Singles at 70% 1RM
Front Squat: 3×5
MetCon – 3 Rounds for Time:
14 KB Snatches (7 each arm) (50/35lb)
7 Burpees
30 Air Squats
I love when air squats come up in a WOD. First of all, you always think air squats should be easy because it’s […]

204, 2010

The many faces of “The Badger”

By |April 2nd, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up: Hip Mobility – Lunges (F, B, S), Pigs on Ice Skates, Hip Opener; Shoulder Mobility – Arm Swings (all directions), 20 Dislocates, Inchworm
MetCon – Badger:
3 Rounds for Time
30 Squat Cleans (95/65 lbs)
30 Pull-ups
800m Run
Finisher: Have a fantastic Easter weekend.
First order of business: don’t forget about our FREE class tomorrow morning here at Ktown.  (I […]

104, 2010

April Fool’s Day

By |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: 3×5
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 Saturday we are having our little competition for the affiliate […]

3103, 2010


By |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 Time:
1K Row (80%)
We need to give a […]

3003, 2010

Guest post by …?

By |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:
Deadlifts (225/155lbs)
Box Jumps (24”)
Finisher: Hip Opener Stretch, Frog Stretch, Splits
Yield – To give over possession of, as in deference or defeat; surrender

We as human beings spend every day of our lives yielding to various rules or authorities. […]