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27 04, 2010


By | 2017-04-25T14:39:47+00:00 April 27th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-up: 2 Rounds – 10 Dips, 15 OHS (PVC), 300m Row, 10 Leg Swings (Forward/Laterally) Push-Press: 1-1-1-1-1 MetCon – IsaGrace: 30 Snatches (135/95lbs) + 30 Clean and Jerks (135/95lbs) For Time Finisher: Hip Opener Stretch, Samson Stretch (30 seconds each leg) With IsaGrace under your belts I won’t be surprised if some of [...]

22 04, 2010

Dogwood Mile

By | 2017-04-25T14:39:48+00:00 April 22nd, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up: CFWUx2, Shoulder Roll (Foam Roller/ Tennis Ball), Shoulder Stretch Clean and Jerk: 10 Singles at 70% Goats: Pick something you are not good at and work on it! We have had a good week so far at CrossFit Ktown! PR’s on the squat, deadlift, and bench press have been set, [...]

20 04, 2010

Another Guest Post!

By | 2017-04-25T14:39:48+00:00 April 20th, 2010|CrossFit Ktown Knoxville, Uncategorized|6 Comments

Warm-up: 300m Row, 15 OHS (PVC), 15 Dislocates, 10 Dips x2 Bench Press: 3x5 MetCon – Filthy Fifty: (50 reps of each in this order) Box Jumps (24”), Jumping Pull-Ups, KB Swings (35/20lbs), Lunges, Knees-2-Elbows, Push Press (45/25lbs), GHD Back Extensions, Wall Balls (20/12lbs), Burpees, Double-Unders Even though we haven't been consistent here [...]

19 04, 2010

CrossFit Hurts

By | 2017-04-25T14:39:48+00:00 April 19th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments

Warm-up: 10 GHD Sit-Ups, 15 Reverse Hypers, 15 Walking Lunges x2, Foam Roll T-Spine Snatch: Work to 1RM then 10 Singles at 70% Back Squat: 3x5 MetCon – ¼ Angie: 25 Pull-Ups 25 Push-Ups 25 Sit-Ups 25 Air Squats I know all of you have heard the saying, “No pain, No Gain.” Well [...]

13 04, 2010

King Kong

By | 2017-04-25T14:39:49+00:00 April 13th, 2010|CrossFit Ktown Knoxville, Uncategorized|11 Comments

Warm-up: 10 Pull-Ups, 20 Double-Unders, 4 Turkish Get-Ups (2 each arm) (50/35lbs), Farmer’s Walk circa bldg. (50/35lbs) Push Press: 1-1-1-1-1 MetCon – King Kong: 3 Rounds for Time 1 Deadlift (455/315lbs) 2 Muscle-Ups 3 Squat Cleans (250/185lbs) 4 Handstand Push-Ups It needs to be said that Taylor did his first ever [...]