Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|info@crossfitktown.com

CrossFit Knoxville

Home/Tag:CrossFit Knoxville
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

Go play!

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 [...]

8 04, 2010

Back-Off

By | 2017-04-25T14:39:49+00:00 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 [...]

7 04, 2010

Ahh Sandbags

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

Paleo Wins!

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 [...]

5 04, 2010

Air Squats

By | 2017-04-25T14:39:50+00:00 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: 3x5 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 [...]

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

Injured?

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

Guest post by …?

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 [...]