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8 06, 2010

Miss you!

By | 2017-04-25T14:39:43+00:00 June 8th, 2010|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up: Run 400m, Run 400m Backwards, Agilities (do 10 of your favorites) Recovery: Tennis Ball Shoulder and Hips (5 minutes each) MetCon – 5 Rounds for Time: 20 Push-Ups 20 Lunges 20 Sit-Ups 20 Supermans 20 Air Squats Hey guys! Hope your week has started off on the right track and is going [...]

7 06, 2010

My Bad…

By | 2017-04-25T14:39:43+00:00 June 7th, 2010|CrossFit Ktown Knoxville, Uncategorized|1 Comment

Warm-up: 20 Walking Lunges, 400m Run, 10 Arm Circles (all directions), 10 Body Hugs, Samson Stretch (30 seconds) Push-Ups: 3 sets of max reps (rest 2 minutes between each attempt) MetCon – 3 Rounds For Time: Run 200m 15 Tuck Jumps Crab Walk 50m (Estimate the distances) Sorry everyone! I meant to post [...]

5 06, 2010

Finito!!!!

By | 2017-04-25T14:39:43+00:00 June 5th, 2010|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Warm-Up: 300m Row, Tennis ball work on muscle tissue – 5 minutes, CF warm-up, Burgener warm-up MetCon – The CBo: Row 500m 5 Rounds for time of: 3! Clean & Jerk + Snatch (135/95lbs) 2 Rounds of Cindy (5 Pull-Ups, 10 Push Ups, 15 Air Squats) Rest a minute b/n each round 500m [...]

3 06, 2010

Grim Weeper

By | 2017-04-25T14:39:44+00:00 June 3rd, 2010|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Warm-up: 10 Ring Push-Ups, 10 KB Swings (50/35lb), Run 400m x2 Mobility: 20 Dislocates, 10 Narrow Air Squats, Frog Stretch (30 seconds), Kip Swings MetCon – Grim Weeper: 25 Box Jumps (24”/18”) 15 Man-Makers (35/20lb DB’s) 400m Weight Carry (35/20lb DB’s) 50 Sit-Ups 12 Man-Makers 400m Weight Carry (35/20lb DB’s) 50 Sit-Ups 9 [...]

2 06, 2010

Numero Tres

By | 2017-04-25T14:39:44+00:00 June 2nd, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-up: Foam Roll Lats/T-Spine/Quads, Run 400m, Agilities, Speed Ladder Fun, CFWUx1 MetCon – The Super G: 800m Run AMRAP  10 Front Squats (135/95lb) 10 Pull-Ups 10 Burpees 800m Run 20 Minute Time Cap (Time starts with the first 800m run. The last 800m run must be completed within the 20 minute time limit, [...]

1 06, 2010

Day 2 and Counting…

By | 2017-04-25T14:39:44+00:00 June 1st, 2010|CrossFit Ktown Knoxville, Uncategorized|15 Comments

Warm-up: 20 Air Squats, 10 Push-Ups, 10 Plate Squat Snatches (45/25lb), 15 DB Power Cleans (35/20lb), FW circa bldg. (50/35lb) Mobility MetCon – Miss J: 5 Muscle-Ups 10 Thrusters (135/95lb) 15 Handstand Push-Ups 20 Power Cleans (135/95lb) 25 Pull-Ups 30 KB Swings (50/35lb) 35 Sit-Ups 40 Box Jumps 45 Deadlifts (135/95lb) [...]

24 05, 2010

Interactive Post…

By | 2017-04-25T14:39:44+00:00 May 24th, 2010|CrossFit Ktown Knoxville, Uncategorized|6 Comments

Warm-up: Shoulder Mobility, 300m Row, 10 Pull-ups, 20 Walking Lunges, 10 Push-ups, 20 OHS w/ PVC Handstand Practice (preferably no wall) Squat: 20RM (whammy) MetCon – 5 Rounds for time: Muscle-ups (5/2) 10 Power Cleans (135/85lbs) 200m Run Alright Ktown, put your thinking caps on and step in to your way back machine.  [...]

21 05, 2010

Josh

By | 2017-04-25T14:39:45+00:00 May 21st, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments

Warm-up: Tire Drag (20m), Broad Jumps (20m), Waiter’s Walk (20m) (50/35lbs) x4 Hip Mobility/ Foam Roll Mini MetCon – Athlete’s Choice: (Keep it around 2 minutes) MetCon – Josh: 21 OHS (95/65lbs) 42 Pull-Ups 15 OHS 30 Pull-Ups 9 OHS 18 Pull-Ups Just a reminder we have our free class tomorrow at 10AM. [...]

19 05, 2010

Paleolizzy Recipizzy

By | 2017-04-25T14:39:45+00:00 May 19th, 2010|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Warm-Up: CF Warm-Up x’s 2, 20 Dislocates, Burgener Warm-Up Snatch: 1RM, then 6 singles at 90% MetCon – AMRAP 8 minutes: 20 Sit Ups 30 1-arm DB snatches -I feel really awkward approaching some of you and saying, “Goodness gracious _______, you sure do look great!” I don’t want any of our clients [...]