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1011, 2011

And the scholarship goes to…

By |November 10th, 2011|CrossFit Ktown Knoxville, Uncategorized|6 Comments

Warm-up: Foam Roll T-spine; 2 Rounds – 1-Arm KB Snatch 15 reps each, 1-Arm OHS 8 reps each, 10 Serratus Push-ups, 10 V-ups
Squat: 5×3; 3 powerful box jumps after each working set
Skill: Double Under
MetCon – Flight Simulator:
Unbroken Double Unders
Each set is independent of each other
Finisher: Straight and bent leg calf stretch
Kate Brosnan wins the November […]

709, 2011

Scholarship Goes to…

By |September 7th, 2011|CrossFit Ktown Knoxville, Uncategorized|10 Comments

Warm-up: Foam Roll T-Spine & Glutes, 200m Run, 2 Minute Ring Support, 20 Leg Swings (all ways), Banded Hip Opener, 200m Run, Banded Samson Stretch
Deadlift: 5RM
MetCon – AMRAP 10 Minutes:
5 Power Cleans (135/95lbs)
5,10,15,…∞ Double Unders
Finisher: 30 V-Ups or 30 Hanging Leg Raises
First, tomorrow (if you wish) bring your IPOD or other music listening device. That […]

1207, 2011

July Scholarship Winner

By |July 12th, 2011|CrossFit Ktown Knoxville, Uncategorized|9 Comments

Warm-up: 15 KB Swings (50/35lbs), 10 Dislocates, 10 Push-Ups, 10 Air Squats x2
Power Clean: 6×2 (lightweight); Then 10 Singles to Reach a 1RM
MetCon – For Time:
15 Reps of the Bear Complex (135/95lbs)
(Bear Complex = 1 PC, 1 FS, 1 PP, 1 BS, 1 PP. These movements can be combined)
Finisher: 2 Minutes Parallette Straddle
So I was […]

405, 2011

And the winner is…

By |May 4th, 2011|CrossFit Ktown Knoxville, Uncategorized|11 Comments

Warm-up: 300m Row, (10 Bird Dogs, 10 Power Box Jumps, 10 Chin-Ups x2)
Speed Press: 1 rep every 30 seconds for 10 minutes (65% 1RM)
Push Press: 1-1-1-1-1
MetCon – For Time:
KB Swings (50/35lbs)
Finisher: 3x400m Sprints (Full Rest Between)
It’s time to congratulate more scholarship winners. We’ve decided to be generous this month and name two Ktown athletes! It […]

604, 2011

With the likes of Aretha Franklin, Celine Dion, and Grant Scalf

By |April 6th, 2011|CrossFit Ktown Knoxville, Uncategorized|12 Comments

Warm-up: 200m Row, 10-8-6-4-2 Double Unders/ Push-Ups/ Sit-Ups, Lat Stretch
Press: 6×2
Weighted Pull-Ups: 6×2 Super Set with Press
MetCon – For Time:
1-Arm DB Push Press (50/30lbs)
It’s about that time again…time to announce this month’s Ktown Scholarship winner! We’ve had a few submissions for April so if you nominated someone this month and they did not win, we […]

1802, 2011

Come on people!

By |February 18th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up: 10 Arm Circles (all directions), 10 Leg Swings (all directions), 10 Serratus Push-Ups, 30m Overhead Walk (25lbs) x2
Bench Press: 5-3-1
MetCon – 20 Minute AMRAP:
Max Push-Ups
8 Squat Snatches (95/65lbs)
400m Run
(Score = Total Push-Ups. No resting in the plank position.)
Now I know you guys aren’t slackers because you do CrossFit and CrossFit […]

102, 2011

CrossFit Ktown Scholarship

By |February 1st, 2011|CrossFit Ktown Knoxville, Uncategorized|10 Comments

Warm-up: 2 Rounds – 10 1-arm Snatches (50/35lbs), 500m Row, 10 Leg Swings (all directions), 10 Hang Power Cleans (45/25lbs)
MetCon – AMRAP 10 Minutes:
30 Double Unders
10 Goblet Squats (50/35lbs)
10 Burpees
Rest exactly 3 minutes
MetCon – AMRAP 10 Minutes:
5 Power Cleans (135/95lbs)
10 Box Jumps (24/18”)
15 Sit-ups
Congratulations are in order to Lee Lambert!  She is our first ever […]

2701, 2011


By |January 27th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments

Warm-up: Lunges (25m), Pigs on Ice Skates (25m), 5 Normal/Wide/Narrow Push-Ups, 5 Normal/ Wide/Narrow Squats x2
Press: 3-3-3-1-1-1
MetCon – For Time/Reps:
(Rest 1 Minute)
4 Minutes Max Double-Unders
Finisher: Foam Roll T-Spine
This month is packed full of announcements, sorry if you were wanting a scientific or a picture or an encouraging post.

Announcment #1: Remember the gym is closed Friday […]