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Paleo

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12 10, 2011

Special Drink

By | 2017-04-25T14:38:55+00:00 October 12th, 2011|CrossFit Ktown Knoxville, Uncategorized|4 Comments

Warm-up: 6 Pass Throughs, 12 Serratus Push-Ups, 6 Dead Hang Shrugs, 12 Single-Leg Glute Bridges, 12 Bird Dogs x2 Skill: Push-Up Weighted Push-Up: Heavy but Comfortable Set of 5 MetCon – For Time: 25 Push-Ups 3 Rounds 10 Power 25 Push-Ups It’s been a minute since we’ve posted a Paleo recipe. Rather than [...]

27 07, 2011

Let’s Eat!

By | 2017-04-25T14:39:01+00:00 July 27th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-Up: 10 Box Jumps (24/18”), 10 X-Band Walks, 20 Squats (45/25lbs), 20 Arm Circles in all Directions, 20 Serratus Push-Ups Press: 3x5 MetCon – For Time: 50 Thrusters (45lbs) 40 Pull-Ups 30 KB Swings (50/35lbs) 20 Burpees 10 Toes-To-Bar A 2,000m Row must be completed throughout the course of the MetCon, broken up [...]

5 05, 2011

Paleo Fun

By | 2017-04-25T14:39:09+00:00 May 5th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm up: 10 Dislocates, 10 Squat Jumps for Height, 10/7 Games Style Push-Ups, 10 Leg Swings (all directions) x3 Snatch + 2 Overhead Squats: Work Up to Heavy Single MetCon – AMRAP 12 Minutes: 10 SDHP (95/65lbs) 25 Sit-Ups 4 Muscle-Ups Happy Cinco de Mayo everybody! Hope you didn’t/ don’t throw up today, [...]

29 03, 2011

Paleo Fridge

By | 2017-04-25T14:39:13+00:00 March 29th, 2011|CrossFit Ktown Knoxville, Uncategorized|8 Comments

Warm-Up: 10 Push Ups, 20 Walking Lunges, 15 Dislocates, Burgener Warm-Up Weightlifting Meet: 1RM Snatch 1RM Clean & Jerk Rules: -Only 3 attempts once you have warmed up. You may do additional reps in between attempts. -Once you attempt a weight, you cannot drop below that weight. -NO PRESS OUTS! Today I have [...]

11 03, 2011

Paleo=Amazing

By | 2017-04-25T14:39:15+00:00 March 11th, 2011|CrossFit Ktown Knoxville, Uncategorized|0 Comments

Warm-up: 10/5 Chin-Ups, 400m Row, Samson Stretch (30 seconds), Wrist Stretches (30 seconds all directions), 10 Leg Swings (all directions) Speed Squat: 10x2 on the minute for 10 minutes (60% 1RM squat or up 5lbs from last week) Clean Pulls: 3-3-3 (100% 1RM Clean) MetCon – 6 Minute AMRAP: 20 Overhead Walking Lunges [...]