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CrossFit Knoxville

806, 2010

Miss you!

By |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 well. We miss you! Don’t be afraid to rest a […]

706, 2010

My Bad…

By |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 this last night so all you early morning peeps […]

506, 2010


By |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 row

-It’s done, it’s over with! Congratulations for those of […]

306, 2010

Grim Weeper

By |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 Man-Makers
25 Box Jumps
(The same dumbbells used for the man-makers are the dumbbells […]

206, 2010

Numero Tres

By |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, otherwise it is a DNF. Only full rounds count towards […]

106, 2010

Day 2 and Counting…

By |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)
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)
50 Double-Unders
It’s day two and counting for Death Days 2010. Are you having fun yet? Tonight […]

3105, 2010

Death Days at CrossFit Ktown

By |May 31st, 2010|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Warm-up: 2 Rounds – 10 Pistols, 10 Dips, 10 GHD Sit-ups, 10 Reverse Hypers, 10 Walking Lunges
MetCon – Tabata FML:
Front Squat (135/95lbs)
Double Unders
Overhead Walking Lunges (45/25lb plate)
And so it begins.  Death Days 2010 has kicked off here at CrossFit Ktown, and even though it was Memorial Day we had many Ktowners come in and break […]

2405, 2010

Interactive Post…

By |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.  We are curious what it was like when you […]

2105, 2010


By |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
18 Pull-Ups
Just a reminder we have our free class tomorrow at 10AM. It will be a great time to bring your friends and family because […]

1905, 2010

Paleolizzy Recipizzy

By |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 assuming that I thought they looked bad […]