• 0118.06.2013
    Tuesday
    02
    Squats on Squats

    Squats on Squats

    Warm-up Squat: 1 RM Conditioning – 3 Rounds Not For Time: 10 Squats (60% 1RM) 400m Sprint (AFAP) I know our gym is very soccer oriented. We have several former players, flags from different clubs and national teams, and a soccer b...
  • 0215.06.2013
    Saturday
    03
    Reminder: Harvell WOD!

    Reminder: Harvell WOD!

    Warm-up Overhead Squat: 1RM MetCon – AMRAP 15 Minutes: 200m Run 10 Pull-Ups 1 Deadlift (75% 1RM) Just a reminder we will be participating in the Harvell WOD Fundraiser Saturday morning. We would love for our gym to rock out and ra...
  • 0314.06.2013
    Friday
    04
    Harvell WOD

    Harvell WOD

    Warm-up A1) Weighted Pull-Ups: 5-4-3-2-1 A2) Touch-n-Go Cleans: 5-4-3-2-1 MetCon – AMRAP 5 Minutes: 10 1-Arm KB OWL 10 V-Ups 10 KB SDHP (Rest 1 Minute after AMRAP; Repeat) This weekend we will be doing a hero WOD. If you come into...
  • 0413.06.2013
    Thursday
    05
    Custom t-shirts

    Custom t-shirts

    Warm-up Snatch complex: power snatch + high-hang snatch + below the knee snatch MetCon – For reps: 1 min HSPU 1 min Pistols 1 min Tall Box Jumps 1 min Thrusters (45/65lbs) 30s rest between each movement x3 EVERYONE!  Tony, aka The...
  • 0512.06.2013
    Wednesday
    06
    Is Snowden a hero?

    Is Snowden a hero?

    Warm-up Push Press: 3-3-2-2-2-1-1-1-1 MetCon – For rounds/reps: 5 min - 5 HPC (60%) 8 T2B 2 min rest 10 min - 10 KBS (50/35lbs) 20 DU 2 min rest 4 min - 5 burpee over the bar 5 HR push-ups Here is a video of Event 4 from this week...
  • 0605.06.2013
    Wednesday
    07
    THIS WEEK’S HOURS

    THIS WEEK’S HOURS

    Warm-up Bench press: 6-5-4-3-2-1 MetCon – Death by Pull-ups: 1 the 1st minute 2 the 2nd minute 3 the 3rd minute … until you can’t get the prescribed work done in that minute Finisher: 500m row sprint Again, the gym will be closed ...
  • 0704.06.2013
    Tuesday
    08
    Meet your CrossFit Ktown team!

    Meet your CrossFit Ktown team!

    Warm-up Front Squat: 3-3-3-3-3 HSPU: max strict set, x5 MetCon – EMOM 14 min: 2 Deadlifts (70% 1RM clean) 2 Hang Power Cleans Double Unders remainder of minute Here is the CrossFit Ktown Jacked and Tan team that will be representi...
  • 0831.05.2013
    Friday
    09
    Rest for Success

    Rest for Success

    Warm-up Squat: 5×5 Pendlay Row: 5×5 MetCon – For Time: 2k Row (Split However) I was thinking of a game we played the other day in class, a “go-around-the-room-and-say-your-name-and-favorite-CrossFit-movement” kind of gam...
  • 0930.05.2013
    Thursday
    010
    Last Night’s Post.

    Last Night’s Post.

    Warm-up 3 Position Snatch: High Hang, Hang (Knees), Deck – Work Technique MetCon – EMOM 10 Minutes: 6 KB Snatches (3 each arm) – Even Minutes 10 Abmat Sit-Ups – Odd Minutes Comcast is owning my life. Internet has been down, again....
  • 01029.05.2013
    Wednesday
    011
    On the importance of setup – Part I

    On the importance of setup – Part I

    Warm-up Joint prep and specific warm-up MetCon – Fran: 21-15-9 Thrusters (95/65lbs) Pull-ups When telling a joke, setup is important.  When constructing a wind and rain proof camp, setup is important.  When writing a blog post on ...
  • 01126.05.2013
    Sunday
    012
    Friday

    Friday

    Warm-up Deadlift: 1RM (10 Minutes) MetCon – 5 Rounds for Time: 300m Row 10 Squat Clean Thrusters (95/65lbs) Rest 3 Minutes TGIF! Remember normal hours tomorrow for Open gym and for the FREE class. Memorial Day, or this Monday if y...
  • 01224.05.2013
    Friday
    013
    Commissioned!

    Commissioned!

    Warm-up Skill: Pistol Progression (10-15 Minutes) MetCon – 15-20 Minute AMRAP: Run 200-400m 1 Minute Jump Rope (any style) 1 Minute Row Summer is knocking on our door, and I suppose for some of our school kids “summer” has already...
  • 01323.05.2013
    Thursday
    014
    Ktown nerds

    Ktown nerds

    Warm-up Clean and jerk: build to heavy single, 85%x2, 75%x2 EMOM 8 min: 3 shoulder to OH (155/105lbs), 5 bar-facing burpees As most everyone at the gym knows, I’m a geek.  Or a nerd.  I don’t know how exactly the two are distingui...
  • 01422.05.2013
    Wednesday
    015
    Toot’s day

    Toot’s day

    Warm-up A1) KB Row 3×10 A2) Good Mornings 3×10 @ moderate weight MetCon – 5RFT: 10 KBS (50/35lbs) 10 Pull-ups Thursday begins Larry Scalf’s quest to be the oldest person to solo the Northern Forests Trail.  He will be ka...
  • 01521.05.2013
    Tuesday
    016
    Memorial Day Hours & Such

    Memorial Day Hours & Such

    Warm-up Snatch Balance: Heavy Single (10 Minutes) Hang Snatch: Heavy Single (14 Minutes) MetCon – EMOM 14 Minutes: 3 Back Squats (65-75%) 10 Hand-Release Push Ups Can you say brutal MetCon? For those of you who read the blog then ...
  • 01617.05.2013
    Friday
    017
    Clothing swapzor!

    Clothing swapzor!

    Warm-up A1) Good Morning 5×5 A2) Front Rack Lunge 5×10 MetCon – EMOM 12 minutes: 2 Burpees 4 KB Snatches 6 Deadlifts (50%) 8 Sit-ups Ladies!  Do not forget that the clothing swap is tomorrow evening.  Things will be set ...
  • 01714.05.2013
    Tuesday
    018
    Soon to be Happenings

    Soon to be Happenings

    Warm-up Clean: Heavy Single (20 Minutes) MetCon – AMRAP 12 Minutes: 3 Power Cleans (70% Heavy Single) 3 Front Squats (70% Heavy Single) 10 Hand-Release Push-Ups 10 Toes-to-Bar I apologize for a morning post instead of a last night...
  • 01809.05.2013
    Thursday
    019
    Clothing Swap Social

    Clothing Swap Social

    Warm-up EMOM 7 Minutes:  3 Front Squats + 5 Back Squats (50% 1RM FS) MetCon – AMRAP 10 Minutes: 10 Lunges (Total) 10 Toes-2-Bar Our next CrossFit Ktown Social Event is in the works. Friday May 17th at 7:00PM we will host a female ...
  • 01909.05.2013
    Thursday
    020
    Ktown community garden

    Ktown community garden

      Warm-up Clean + Hang Clean + Front Squat: 20 min to build to heavy single MetCon – Helen: 3 RFT - 400m Run 21 KBS (50/35lbs) 12 Pull-ups Guest post from Travis McCroskey, one of Ktown’s longest standing members and the winn...
  • 02008.05.2013
    Wednesday
    021
    iWorkout

    iWorkout

    Warm-up A1) Single leg KB deadlift x10 each leg A2) Single arm press x10 each arm MetCon – 21: 20-19-18…1 Push-ups 1-2-3…20 Sit-ups...
  • 02107.05.2013
    Tuesday
    022
    CrossFit Skinny strikes again!

    CrossFit Skinny strikes again!

    Warm-up Overhead Squat: 3-3-2-2-2-1-1-1-1 MetCon – 7 Rounds for Time: 10 SDHP (95/65lbs) 10 Ring Dips If you don’t read giant letters on whiteboards then you probably haven’t noticed our upcoming CrossFit Skinny program start date...
  • 02203.05.2013
    Friday
    023
    Mobility

    Mobility

    Warm-up: 5 min bike, 5 min row, 5 min jog, 5 min double under practice Foam roll Test air squat – hip opener one side – retest air squat – hip opener other side Hold bottom of squat for 2 min Barbell mobilizations LAX ball mobiliz...
  • 02302.05.2013
    Thursday
    024
    Regionals Hotel Notice

    Regionals Hotel Notice

    Warm-up A1) Squat: 10-8-6-4-2 A2) Weighted Pull-Ups: 2-2-2-2-2 MetCon – For Time: 10-9-8-7-6-5-4-3-2-1 KB Swings (70/50lbs) Burpees CrossFit Ktown is going to Regionals June 7-9th! One of my favorite things about our gym is the su...
  • 02401.05.2013
    Wednesday
    025
    Guest post from Dave Parmly

    Guest post from Dave Parmly

    Warm-up Clean and jerk: 20 min to build to 1RM; 90%x2, 80%x2 MetCon – EMOM 14 min: even minutes – 3 front squats from floor (175-205/95-155lbs) odd minutes – 5 HSPU – deficit if possible Why going to the Regionals is worth it – a ...
  • 02530.04.2013
    Tuesday
    026
    Guest post from Cortney Piper!

    Guest post from Cortney Piper!

    Warm-up Work: 30 minutes - 6 Heavy Turkish Get-ups 10 Heavy Suitcase Deadlifts 14 Lateral Box Jumps 400m Run -Continuous movement, not fast Be Strong, Stay Strong 5K run to benefit UT swimmers injured in Boston Marathon April 15th...
  • 02626.04.2013
    Friday
    027
    Art on Tap

    Art on Tap

    Warm-up Work: 5 RNFT – 5 Heavy med ball tosses, 10 heavy windmills ea. arm, 200m heavy plate pinch carry Finisher: Goat work “Art on Tap” Tuesday, April 30, the evening of beer, food and art at the KMA. The art of brewing – Sample...
  • 02725.04.2013
    Thursday
    028
    Meaghan “Meaghatron” Galindo

    Meaghan “Meaghatron” Galindo

    Warm-up Push Press: 5-4-3-3-2-2-2-1-1-1-1 MetCon – For Lowest Score: Partner Max Meters – AMRAP 10 Minutes 50 Alternating Burpees (Subtract time for burpees in points off of max meters.) This weekend I got to visit a former Jacked...
  • 02823.04.2013
    Tuesday
    029
    O-lifting class video!

    O-lifting class video!

    Warm-up 3-position Snatch: build to heavy single in 20 minutes of mid hang snatch, below knee hang snatch, and snatch MetCon – Annie: 50-40-30-20-10 Double Unders Sit-ups This is what you have been missing at the O-class on Thursd...
  • 02919.04.2013
    Friday
    030
    Read anything worthwhile, lately?

    Read anything worthwhile, lately?

    Warm-up Clean + Hang Clean + Jerk: 20 min to build to heavy single MetCon: 5-10 suicides, 1:1 work:rest Got caught up in a good book last night and totally neglected my posting responsibilities.  I do that frequently.  :O Last nig...
  • 03018.04.2013
    Thursday
    031
    What’s New in Knoxville?

    What’s New in Knoxville?

    Warm-up A1) Strength Band Push-Ups: 5×5 A2) Seated Band Rows: 5×5 (Hold Tension @ Back of Pull for 3-5s) MetCon – AMRAP 10 Minutes: Turkish Get-Ups (Goal is to stay moving without rushing through reps). There are several...
  • 03117.04.2013
    Wednesday
    032
    Link to read…

    Link to read…

    Warm-up 1 ¼ Front Squats: 2-2-2-2-2-2-2-1 MetCon – For Time: 400m Run 25 KB Swings (50/35lbs) 25 Thrusters (45/25lbs) 200m Run 25 Thrusters (50/35lbs) 25 KB Swings (45/25lbs) 400m Run I’ve had a lot of questions lately about tweak...
  • 03216.04.2013
    Tuesday
    033
    This cycle is the bee’s knees.

    This cycle is the bee’s knees.

    Warm-up A1: Single arm KB press x3 + 5 PP A2: 2-5 strict pull-ups + max set of kipping pull-ups MetCon – EMOM 10 min: 3 Hang Power Snatches (135/95lbs) 5 Bar-facing Burpees We had a successful Chili Cook-off this Saturday raising ...
  • 03312.04.2013
    Friday
    034
    Metro Pulse speaks CrossFit

    Metro Pulse speaks CrossFit

    Warm-up MetCon – 8 RNFT: 200m Farmers Carry (heavy) 20sec ring L-sit Finisher: 3×10 Banded Good Mornings and 3x30sec plank hold in all 3 positions I had a post queued up about creating tension in your pulling setup position, ...
  • 03411.04.2013
    Thursday
    035
    Chili Cook-Off!!!!

    Chili Cook-Off!!!!

      Warm-up Pause Squat: 3-3-3-3-3-3-3-1 MetCon – 2RFT: 250m Row 25 Push-ups (no knees) 50 Air Squats And the rust has been scraped off, the gears oiled, and after many pulls on the starter crank, the blog is back up and putter...
  • 03506.04.2013
    Saturday
    036
    Open Over

    Open Over

    Warm-up MetCon – WOD 13.5: 4 Min AMRAP 15 Thrusters (100/65lbs) 15 C2B Pull-Ups (If 3 Rnds are completed move to another 4 minutes) Well Ktowners the Open is over. We still have some stragglers doing it tomorrow or making up the w...
  • 03605.04.2013
    Friday
    037
    Race Food

    Race Food

    Warm-up Skill: Parallette V-Sit 2 minutes Weighted Dips: 3×5 MetCon – 3 Rounds Not For Time: 5 Thrusters (100/65lbs) 5 C2B Pull-Ups Finisher: Row 5 Minutes, Bike 5 Minutes, Jump Rope 2 Minutes Several of you are racing this w...
  • 03704.04.2013
    Thursday
    038
    13.5 – or how I stopped worrying and learned to love the suck

    13.5 – or how I stopped worrying and learned to love the suck

    Warm-up Skill: Chest-to-bar pull-ups Skill: Rolling pistols MetCon – 3RFT: 6 Wall Walks 300m Row 16 Rolling Pistols And so there is 13.5.  Thrusters and chest-all-the-way-to-the-bar-pull-ups.  I like this workout.  That first 4 mi...
  • 03802.04.2013
    Tuesday
    039
    On-Ramp, Again

    On-Ramp, Again

    Warm-up Skill: ME Handstand Push Ups x 3 MetCon – For Time: Bear Complex – 8 Reps @ Each, 10 V-Ups Btwn Rounds 1. 95/65 2. 115/85 3. 135/95 4. 155/105 5. 175/115 This MetCon was quite the beast, and we had several people go “beast...
  • 03928.03.2013
    Thursday
    040
    Cheer Station

    Cheer Station

    Warm-up Clean & Jerk: Heavy Single, 85%x1x2, 80%x1x2 MetCon – EMOM 8 Minutes: 2 KB Snatch (50/35lbs) – each arm 4 KB C&J – each arm 8 KBS Remainder of Minute Max Set-Ups (Score = Sit-Ups) Have you ever thought of doing a m...
  • 04027.03.2013
    Wednesday
    041
    More announcements? Impossible!

    More announcements? Impossible!

    Warm-up Front Squats: 5-5-5 Overhead Squats: 2-2-2 MetCon – EMOM 10 minutes: 6 Pistols 6 Tuck Jumps 6 Push- Ups Hola Ktown! If you didn’t read last night’s post it is muy importante that you do so now. There are a few major update...
  • 04126.03.2013
    Tuesday
    042
    BIG ANNOUNCEMENT! (cannonball?)

    BIG ANNOUNCEMENT! (cannonball?)

    Warm-up Deadlift: 5RM Power Snatch: Heavy Single MetCon – 4RFT: 3 Muscle-ups 10 Full Cleans (135/95lbs) 500m Row ANNOUNCMENTS! Shortest and easiest: This Saturday, March 30th, we will be hosting a small, unofficial Olympic weightl...
  • 04221.03.2013
    Thursday
    043
    13.3

    13.3

    Warm-up 1a) Front rack BB lunges: 3×6 1b) Banded good mornings: 3×15 MetCon – For reps: Alternating Tabata of Sit-ups Supermans Finisher: Work a goat! So 13.3 is 12.4 from last year.  Will you PR? Coach G...
  • 04320.03.2013
    Wednesday
    044
    Wag your Tails

    Wag your Tails

    Warm-up 1a) Press: 3×5 1b) Weighted Dips : 3×5 MetCon – For Time: 30 Elevated Push-Ups (24/20”) 30 Weighted KB Box Step-Ups (50/35lbs) 30 KB Snatches (each arm) (50/35lbs) 30 KB DL 30 KB Swings 30 Burpee Over-the-Box Fin...
  • 04419.03.2013
    Tuesday
    045
    Socialites Unite!

    Socialites Unite!

    Warm-up Skill: Gymnastics Bar Complex & Progression Squat: 5×2 MetCon – AMRAP 10 Minutes: 1 Snatch (135/95lbs) 2 Power Snatches 3 Power Cleans 4 Front Squats SOCIAL TIME AT CROSSFIT KTOWN! If you can’t wait until the Chil...
  • 04515.03.2013
    Friday
    046
    13.2 Prep and Strat

    13.2 Prep and Strat

    Warm-up 13.2 Prep NFT Work   13.2   Just like that, 13.1 has come and gone. Part of me feels that the hype accompanying the start of the 2013 CrossFit Games Open went with it. Remember how excited and anxious you were to...
  • 04614.03.2013
    Thursday
    047
    Chili Cook-Off Social

    Chili Cook-Off Social

    Warm-up Snatch Balance: Heavy Single MetCon – EMOM 12 Minutes: Right Arm – 3 KB Power Clean and Push Press Right Arm – 4 1-Arm OWLs Left Arm – 3 KB PC and PP Left Arm – 4 1-Arm OWLs Finisher: 100 Hollow Rocks Tonight we have a pos...
  • 04713.03.2013
    Wednesday
    048
    Getting Over the Hump and Truly Learning to Train

    Getting Over the Hump and Truly Learning to Train

    Warm-up Muscle-up Progression Front Squat: 2-2-2-2-2 MetCon – For total time: Tabata Row or Bike Immediately following the last 10 second rest perform 30 burpees AFAP I don’t know about you guys, but when I start something new – I...
  • 04812.03.2013
    Tuesday
    049
    Jackeroni and Cheese

    Jackeroni and Cheese

    Warm-up Bench Press: 3×5 Power Clean: 15 minutes to build to heavy double MetCon – 3RFT: 15 Toes-to-bar 10 Power Cleans (85% of heavy double) We had some stellar performances in 13.1 this past week and weekend.  Congratulatio...
  • 04909.03.2013
    Saturday
    050
    13.1 Good Times

    13.1 Good Times

    Warm-up Snatch: Few Reps at 13.1 Open Weights MetCon – 13.1: 40 Burpees 30 Snatches (75/45lbs) 30 Burpees 30 Snatches (135/75lbs) 20 Burpees 30 Snatches (165/100lbs) 10 Burpees AMRAP Snatches (210/120lbs) I saw some insanely amazi...
  • 05008.03.2013
    Friday
    051
    Meghan Morgan speaks, shhhhhh!

    Meghan Morgan speaks, shhhhhh!

    Warm-up 13.1 Prep Work not for time The following is a guest blog post from the member who has probably brought us the most new members to Ktown, Meghan Morgan.  She is a brilliant individual with many ideas, and she has been on m...
  • 05107.03.2013
    Thursday
    052
    Billy Lush!

    Billy Lush!

    Warm-up Skill: Kipping pull-up and bar muscle-up 1a) Pendlay Rows: 3×5 1b) Tall Box Jumps: 3×3 (step down) MetCon – 4RFT: 12 Weighted DB Sit-ups 12 Slam Balls 12 Hang Power Cleans (135/95lbs) Fellow Ktowners, Looking for...
  • 05206.03.2013
    Wednesday
    053
    Gymnastics Cycle

    Gymnastics Cycle

    Warm-up Box Squat: 5×3 MetCon – 3 Rounds For Time: Aerodyne Bike 30s (HARD) 21 KB Swings (50/35lbs) 12 Pull-Ups Finisher: Planche Holds – Accumulate 2 Minutes (Hands on Parallettes and Toes on Box) “Let me explain…No, let me ...
  • 05305.03.2013
    Tuesday
    054
    CrossFit Open This WEEK!

    CrossFit Open This WEEK!

    Warm-up Snatch: 60%x2, 65%x2, 70%x2, 75%x2x2 Clean & Jerk: 60%x2, 65%x2, 70%x2, 75%x2x2 MetCon – For Time: 500m Row 15 Elevated Box Push-Ups (24”/20”) 300m Row 10 E. Box Push-Ups 100m Row 5 E. Box Push-Ups In case you have for...
  • 05401.03.2013
    Friday
    055
    Weightlifterz

    Weightlifterz

    Warm-up Handstand Walking Practice 1a) DB Bench Press: 3×8 1b) BB Back Weighted Step-ups: 3×12 MetCon – For Time: 10! Alternating Pistols V-ups Here is a short compilation Adam Gerken was kind enough to put together for ...
  • 05528.02.2013
    Thursday
    056
    Garage Games Day 2

    Garage Games Day 2

    Warm-up Snatch Complex: 1 Pause (below the knee) Snatch, 1 Hang PS, 1 OHS – 20 Minutes to Work to a Heavy Single MetCon – 3 Rounds for Time: 300m Row 10 Chest-2-Bar Pull-Ups 10 DB Squat Cleans (45/20 lbs) Here is Day 2 from Garage...
  • 05627.02.2013
    Wednesday
    057
    In case you missed Garage Games (which was most of you). Part 1.

    In case you missed Garage Games (which was most of you). Part 1.

    Warm-up Clean and Jerk: Heavy Double; 3×2 @ 80% MetCon – 5 Rounds for Time: 3 Minute AMRAP – Rest 1 Minute Btwn Rounds 3 Double KB Snatches (50/35lbs) 6 Burpees 9 Med Ball Cleans (20/14lbs) It’s been a while since a picture p...
  • 05726.02.2013
    Tuesday
    058
    Lil Miss Karly speaks on Girl Scout Cookies

    Lil Miss Karly speaks on Girl Scout Cookies

    Warm-up CrossFit Total: 1RM Squat, 1RM Press, 1RM Deadlift Finisher: 1min L-sit   Hello CrossFitters,   A lot of u saw the cookie order form and said, “I can’t eat cookies because I am paleo,’’ but u probably didn’...
  • 05822.02.2013
    Friday
    059
    Hello, Clarice.

    Hello, Clarice.

    Warm-up Thruster: build to 1RM in 20 min MetCon – 20 minutes: Even min: 3 Thrusters @ 70%, 5-7 V-ups Odd min: 5-7 Burpees over BB, 3-5 Hand Release Push-ups A couple of quick items: 1)  If you didn’t read Michelle’s guest blog pos...
  • 05921.02.2013
    Thursday
    060
    Puma Time

    Puma Time

    Warm-up Speed Press: 10×2 EMOM (60-65% 1RM) MetCon – 2 Rounds: (Maintain 80% for each station. 2 Minutes work at each). Row Bike Double-Under Cone Sprint (20m) Another guest post… from the one and only Puma! Crossfit Kt...
  • 06020.02.2013
    Wednesday
    061
    A Little Friendly Competition?…

    A Little Friendly Competition?…

    Warm-up Snatch: 60%x2, 65%x2, 70%x2, 75%x2, 80%x1x2; 5 min to heavy single MetCon – For Time: 500m Row 15 Bar Muscle-ups 20m Handstand Walk 20m Burpee Broad Jump It’s been almost a year ago since my still-a-baby-at-CFKT self...
  • 06119.02.2013
    Tuesday
    062
    Back at it!

    Back at it!

    Warm-up Free-standing handstand skill work Squat: 1RM – no misses MetCon – 4RNFT: 20 total Bulgarian split squats w/ barbell in front rack position 70 double unders 20s battle ropes Thought this was a good read – especially for th...
  • 06214.02.2013
    Thursday
    063
    No 6:30PM Class

    No 6:30PM Class

    Warm-up Strength: 1 Power Clean, 1 Hang Power Clean, 1 Clean Drop-Under – Build to Heavy Single MetCon – EMOM 9 Minutes: 1 Power Snatch (135/95lbs) 2 OHS 4 Burpee Box Jumps Just an update that tomorrow’s 6:30pm class will be close...
  • 06313.02.2013
    Wednesday
    064
    GUEST POST!!!11

    GUEST POST!!!11

    Warm-up Skill: HSPU Weighted Dips: 5×5 MetCon – For Time: 50 Front Squats (95/65lbs) 50 Push-ups Guest post from Rachael Ellis! Dear Crossfit Ktown family members, I can’t believe that I have the pleasure of being one of the ...
  • 06408.02.2013
    Friday
    065
    Sign-Up

    Sign-Up

    Warm-up Strict Weighted Pull-Up: 3×5 Max Pull-Ups: 1 attempt MetCon – EMOM 8 Minutes: 6 Unbroken Thrusters 10/6 Clapping Push-Ups Hey all you Ktown kids it’s about that time again. The time for camaraderie and sweat angels an...
  • 06507.02.2013
    Thursday
    066
    Part 2 on nutritional timing!

    Part 2 on nutritional timing!

    Warm-up Skill: Bar Muscle-up Speed Squat: 2 reps @ 60-65% EMOM for 10 sets Not for time: 3 Rounds – 25 Windshield Wipers, 15 Goblet Squats, 2 TGU ea. arm If you missed Part I of this series on nutritional timing, check it out.  If...
  • 06606.02.2013
    Wednesday
    067
    Tuesday

    Tuesday

    Warm-up Clean and Jerk: Heavy Single; 80%x5x1 – 20 Minutes MetCon – Diane: 21-15-9 Deadlifts (225/155) HSPU  ...
  • 06705.02.2013
    Tuesday
    068
    Nutritional timing as it relates to workouts/races

    Nutritional timing as it relates to workouts/races

    Warm-up Bench Press: 5-3-1 MetCon – 20 min AMRAP: Partners P1 runs 400m while P2 does AMRAP 10 burpee box jumps and 10 toes to bar As soon as P1 returns from run they pick up where P2 left off and P2 runs Finisher: 100 Supermans (...
  • 06801.02.2013
    Friday
    069
    Muscle-up progression

    Muscle-up progression

    Warm-up Muscle-up Skill Progression MetCon – For reps: Tabata Burpees Tabata Air Squats no rest I think the final count on people joining the 1st muscle-up club today was ELEVEN.  That is a lot of new muscle-uppers!  Congratulatio...
  • 06931.01.2013
    Thursday
    070
    Winds day

    Winds day

    Warm-up Front Squat: 1RM MetCon – AMRAP 12 min: 50 Double Unders 10 Deadlifts (225/155lbs) 6 Pistols No O-class tonight, Thursday.  Watch this instead: http://www.youtube.com/watch?v=uWsFSPYfBbo Coach G...
  • 07030.01.2013
    Wednesday
    071
    Download F.lux and read a repost!

    Download F.lux and read a repost!

    Warm-up Snatch: Build to heavy single in 20 min; 70%x1x5 MetCon – JT: 21-15-9 HSPU Ring Dips Push-ups Just two quick things tonight: 1) If you find yourself on your computer late at night, might I suggest a neat little application...
  • 07129.01.2013
    Tuesday
    072
    Guest post

    Guest post

    Warm-up Squat: 5-5-3-3-3-1-1 MetCon – 4 Rounds for Time: 10 Power Cleans (135/95lbs) 400m Run Finisher: 4 min plank Overtraining and Rest Days It was a great epiphany in my Crossfit experience when I finally understood the full im...
  • 07225.01.2013
    Friday
    073
    Noon Closed (Sad Face)

    Noon Closed (Sad Face)

    *** NOON CLASS CLOSED! *** Guess what? Our hill is terrible (big surprise), and therefore we are closing the noon class. So says the news there will be another storm coming through at noon. Depending on the temperature, if it’s ab...
  • 07325.01.2013
    Friday
    074
    MORNING CLASSES CLOSED

    MORNING CLASSES CLOSED

    Warm-up Clean + Hang Power Clean + Jerk: Build to heavy single in 20 min MetCon – 5 Rounds for Time: 30 Wallballs (20/14lbs) 20 Box Jumps (24/20”) Morning classes are cancelled for tomorrow, Friday the 25th.  It is Coach CGreg’s b...
  • 07423.01.2013
    Wednesday
    075
    2s-day

    2s-day

    Warm-up DB Bench Press: 3×5 Press: 1 RM MetCon – 5 Rounds Not For Time: 4 Passes Through the Speed Ladder 3 Turkish Get-Ups (each arm) 1 Sled Drag (30m) 40 Double-Unders...
  • 07522.01.2013
    Tuesday
    076
    Weightlifting Meet

    Weightlifting Meet

      Warm-up Skill: L-sit and L-hang progressions MetCon – 7 min AMRAP: 5 Front Squats from floor (135/95lbs) 10 Clapping Push-ups 15 KBS (50/35lbs) Finisher: easy row or bike for 5 min If anyone is interested in the weightlifti...
  • 07618.01.2013
    Friday
    077
    MORNING CLASSES CANCELLED

    MORNING CLASSES CANCELLED

    Warm-up Snatch Complex: 1 Snatch Balance, 1 OHS – build to heavy single MetCon – For Time: 15 Box Jumps (24/20”) 20 DB Lunges (one 50/25lb) 25 V-ups 2 min Plank 25 V-ups 20 DB Lunges 15 Box Jumps Finisher: 3×15 Banded Good Mo...
  • 07717.01.2013
    Thursday
    078
    Yogility

    Yogility

    Warm-up Front Squat: 3-3-3-3-3 MetCon – Tabata: KB Swings (70/50lbs) KB Goblet Squats (70/50lbs) not alternating, go directly in to squats after 8 rounds of swings, score total reps  ...
  • 07816.01.2013
    Wednesday
    079
    Panera’s Secret Stash

    Panera’s Secret Stash

    Warm-up Skill: Ring Push-Up & Ring Dip Weighted Ring Push-Up: 3×5 Weighted Ring Dips: 3×5 MetCon – For Time: 100 Double-Unders 100 Sit-Ups Samantha heard a little tid-bit of information that is pretty awesome and wan...
  • 07915.01.2013
    Tuesday
    080
    Legume Family…not awesome

    Legume Family…not awesome

    Warm-up Straight Leg Deadlift: 5 @ 60% 1RM MetCon – DT: 5 Rounds for Time 12 DL (155/105) 9 Hang PC 6 Jerks Finisher: 1 min L-hang During Paleo eating people always ask why the legume family is removed; especially since everyone k...
  • 08011.01.2013
    Friday
    081
    Social FUN!

    Social FUN!

    Warm-up Squat: 3×5 Press: 3×5 MetCon – Not For Time: 20s Battling Ropes 2 Mins Bike (Revcovery pace) 10/5 Strict Chin-Ups 5 Max Effort Broad Jumps The Social Committee strikes again! They have planned a CrossFit Ktown fu...
  • 08110.01.2013
    Thursday
    082
    Move ease

    Move ease

    Warm-up Clean and jerk: Build to heavy double; then 3×2 @ 80% MetCon – For Time: 21 T2B 500m Row 15 T2B 500m Row 9 T2B 500m Row Finisher: 3×10 oblique sit-ups Has anyone seen a good movie lately?  There were several near...
  • 08209.01.2013
    Wednesday
    083
    Creativity

    Creativity

    Warm-Up Turkish Get-Ups: 3×5 (each arm) Weighted Pull-Ups: 3×3 MetCon – 3 Rounds: On a 4 Minute Clock Row 250m 10 Thrusters (115/75lbs) I posted this earlier on the CrossFit Skinny blog. I felt it would be a good post to...
  • 08308.01.2013
    Tuesday
    084
    Yogility with Mrs. Boaz

    Yogility with Mrs. Boaz

    Warm-Up Skill: Skin the Cat – 3×7 MetCon – For Time: 10-9-8-7-6-5-4-3-2-1 KB Swings (70/50lbs) Push Ups Finisher: 3×12 Banded Air Squats & 3×10 GHD Back Extensions Yogility CrossFit prepares you for the unexpect...
  • 08405.01.2013
    Saturday
    085
    Two in a row…and it’s a GUEST POST!

    Two in a row…and it’s a GUEST POST!

    Warm-up DB Snatch Skill Session DB Snatch: Build to heavy set of 5 ea. Arm MetCon – Heavy Chief: 3 Rounds of 3 min work 1 min rest – 3 Power Cleans (70% of clean) 6 Push-ups 9 Air Squats Finisher: 50 Windshield Wipers Tonight we h...
  • 08504.01.2013
    Friday
    086
    BLOG POST?

    BLOG POST?

    Warm-up Pause squat: 5×3 @ 60% Pause bench press: 3×3 @ 60% Tabata row/bike/double under – athlete’s choice Finisher: 100 hollow rocks She is one of our very best.  Her energy and constant cheer are big reasons for Ktown...
  • 08628.12.2012
    Friday
    087
    ATP means to me…

    ATP means to me…

    Warm-up Clean: 1 RM Strength: 3×10 Stall Bar Leg Raises MetCon – EMOM for 10 Mins: 5 Push-Ups 10 Air Squats 1 PC (70% 1RM) When you do a squat, when you run a mile, when you hike a mountain, when you snore, when you talk, or ...
  • 08720.12.2012
    Thursday
    088
    Eye of Sauron

    Eye of Sauron

    Warm-up Squat: 1RM MetCon – 4 if by land, 5 if by sea: 3 Rounds – 400m Run, 500m Row I have new eyes. Coach G...
  • 08818.12.2012
    Tuesday
    089
    Holiday Hours

    Holiday Hours

    Warm-up Deadlift: 1RM MetCon – G.I. Jane: 100 Burpee Pull-ups Holiday hours are as follows: Christmas Eve – Open gym from 8-10AM and a Christmas WOD at 10AM! Wear your tacky Christmas apparel!!! Christmas Day: CLOSED Boxing Day (d...
  • 08914.12.2012
    Friday
    090
    CrossFit “Fail”

    CrossFit “Fail”

    Warm-up 1a) Front Squat: 1-1-1-1-1 1b) Pass Throughs: 2-5 Reps MetCon – For Time: 100 KB Swings 30 Burpee-over-the-KBs Every now and then it is good to have a laugh at yourself, or at CrossFit. We know and love CrossFit, but we al...
  • 09012.12.2012
    Wednesday
    091
    Lulu 5k!

    Lulu 5k!

    Warm-up Max Height Box Jump Max HSPU (strict) Max Double-Unders Max Pull-Ups Our friends at Lululemon are hosting a seriously cool, holiday 5k run next Tuesday evening! Click on the picture below to see the details. If you have to...
  • 09112.12.2012
    Wednesday
    092
    Finals, One More Time

    Finals, One More Time

    Warm-up Press: 5RM, 1RM Conditioning – 8 Rounds Not For Time: 3 Heavy Power Cleans (Increase in Weight Each Round if Desired) 8-15 Hand Release Push-Ups 10-20 V-Ups 3 Max Handstand Holds If you came to the gym today you saw my ope...
  • 09211.12.2012
    Tuesday
    093
    Finals

    Finals

    Warm-up Squat: 5-5-5-5-5 Bench Press: 3-3-3-3-3 MetCon – For Meters: Between every Squat set and Bench Press set sprint for a 20s Row Interval I’m studying for finals so I can’t talk now and G is out of town. Brandon don’t yell at...
  • 09308.12.2012
    Saturday
    094
    Closed

    Closed

    Warm-up Jerk: 3RM, Heavy Double, Heavy Single  MetCon – AMRAP in 15 minutes: 7 Pull-Ups 15 Sit-Ups 1 DL @ Heaviest Jerk Weight Huge apologies, but due to some unexpected circumstances Ktown will be closed for the Free Class ...
  • 09406.12.2012
    Thursday
    095
    Meatless Mondays!!! (wtf?)

    Meatless Mondays!!! (wtf?)

      Warm-up Snatch Complex: 1 Power Snatch, 1 OHS, 1 Hang Snatch MetCon – 4 Rounds for reps: 40 sec work/20 sec rest on each movement OHWL (45/25lbs) Plate Snatches Burpee on to the plate jumps http://cnsnews.com/news/article/n...
  • 09505.12.2012
    Wednesday
    096
    A Huge Thank You!

    A Huge Thank You!

    Warm-up 1a) Weighted Pull-Ups: 5-4-3-2-1 2a) Ring Dips: Max Strict MetCon – For Reps: 3 Rounds – 3 minutes (3:15 for Ladies) to complete 500m Row Max Thrusters (95/65lbs) Let me say what a massive success the Christmas Lollapalooz...
  • 09604.12.2012
    Tuesday
    097
    Book Club

    Book Club

    Warm-up Front Squat: 5-3-1 MetCon – EMOM for 12 minutes: 10 Toes to bar 6 Pistols 20 Double Unders Book club was a big success this evening.  If any of you gentlemen out there would like to join the brotherhood, because that sound...
  • 09729.11.2012
    Thursday
    098
    Christmas at Ktown

    Christmas at Ktown

    Warm-up Snatch: Skill Work Finisher: 1k Row Lately Coach G has been spitting some serious knowledge at you all, but tonight he’s taking a break to make room for some announcements and reminders. Most importantly our Christmas Ktow...
  • 09828.11.2012
    Wednesday
    099
    Squat

    Squat

    Warm-up 1a) Bench Press: 3×3 1b) Barbell Walking Lunges: 3×10 MetCon – AMRAP 8 min: 8 V-ups 4 DB Man-makers @ challenging weight Some new (to me) information came across my desk today regarding carbohydrate back-loading ...
  • 09927.11.2012
    Tuesday
    0100
    Listen up all you long distance athletes! (Sorry, Adam.)

    Listen up all you long distance athletes! (Sorry, Adam.)

    Warm-up Front Squat: 5-3-3-3-1 MetCon – For KB Swings: 20 min of 30 seconds work, 30 seconds rest – 1 Power Clean (155/105lbs) 1 Hang Clean 5 Hand Release Push-ups KB Swings for remaining work time (50/35lbs) Score total KB swings...
  • 010021.11.2012
    Wednesday
    0101
    Lower back and pelvis and stuff…

    Lower back and pelvis and stuff…

    Warm-up Goblet Squat: 10-10-10-10 Strict Chin-up Lynne: 5 Rounds of – Max BW Bench Press, rest 1 min Max Strict Chin-ups, rest 3-5 min Weld your pelvis to your spine.  It is that simple, really.  There should be no hinging at the ...
  • 010120.11.2012
    Tuesday
    0102
    Good post

    Good post

    Warm-up Clean: 5-3-1-1-1 – superset with healthy amount of hand release push-ups MetCon – For Calories: Tabata Row/Airdyne – pick your poison Finisher: Hollow rock work A post I was going to do later in the week was going to discu...
  • 010217.11.2012
    Saturday
    0103
    Tomorrow’s Schedule

    Tomorrow’s Schedule

    View Post Competition brings out the strongest in people! Warm-up A) Ring Rows: 3×10 B) Bench Press: 3×10 (Moderate Weight) C) Weighted Lunges: 3×10 MetCon – For Reps: Tabata 12 Rounds Sprint 40ft Air Squats We want...
  • 010316.11.2012
    Friday
    0104
    Braers has his victory, however short-lived…

    Braers has his victory, however short-lived…

    Warm-up Power Clean: 5×2 @ 80% MetCon – For Time: 10! KB Swings (50/35lbs) Weighted Sit-ups Finisher: Accrue 120 seconds in the support position whether rings/parallel bars/boxes Last night’s blog post has been weighed, it ha...
  • 010415.11.2012
    Thursday
    0105
    Brandon’s Dilemma

    Brandon’s Dilemma

    Warm-up Squat: 80%x2x4 MetCon – 3 Rounds for Time: Partner A – Row 500m Partner B – Goblet KB Hold Partner C – Plank (Each person must do each exercise 3 times). Ktowners we recently had a person ask us to make better blog posts l...
  • 010514.11.2012
    Wednesday
    0106
    Hours next week

    Hours next week

    Warm-up 1a) Seated DB Press: 5-5-5-5-5 1b) Weighted Pull-up: 5-5-5-5-5 MetCon – For Reps: 1 min Double Unders 1 min 3-push-up-burpees 10 minutes Finisher: 3×12 Reverse Hypers Next Thursday is Thanksgiving! Here are our hours…...
  • 010613.11.2012
    Tuesday
    0107
    Ancestral Health Symposium 2012 videos rolling out…

    Ancestral Health Symposium 2012 videos rolling out…

    Warm-up Deadlift: 15 min to build to heavy single, NOT 1RM MetCon – For Time: 15-12-9 Deadlift (50% of hvy single) HSPU V-ups Finisher: 3 attempts at max double unders The Ancestral Health Symposium has finally begun to roll out t...
  • 010708.11.2012
    Thursday
    0108
    Remember bring a friend week!

    Remember bring a friend week!

      Warm-up Press: 3RM; then Push Press for 3 max sets at 3RM weight MetCon – For Time: 1k Row 30 Power Snatches (95/65lbs) 30 Front Squats 30 Hand Release Push-ups We don’t do any advertising.  We rely on getting you all resul...
  • 010806.11.2012
    Tuesday
    0109
    Friend Week

    Friend Week

    Warm-up Barbell Complex: 2 Front Squats + 1 Jerk MetCon – 20 Minutes EMOM: 3 Touch-N-Go Power Cleans (65% 1RM) 3-7 Burpees Remember Ktowners… bring a friend week is next week! You can bring one or two or MORE friends with you all ...
  • 010902.11.2012
    Friday
    0110
    This month at Ktown

    This month at Ktown

    Warm-up 1a) Bench Press: 3×3 1b) Weighted Lunges (Front Rack): 10 Reps (45/65) MetCon – For Time: 5 – 500m Row Intervals Rest as Needed Ktown it’s a new month which means we need to update on the upcoming events. 1) Competito...
  • 011001.11.2012
    Thursday
    0111
    Happy Halloween!

    Happy Halloween!

    Warm-up Snatch: 1 RM (20 minutes) MetCon – AMRAP 6 Minutes: 10 DLs (@ 1RM Snatch) 5 Shoulder Touches 10 Alternating Pistols Rest 3 Minutes MetCon – For Time: 400m Run 200 Double-Unders 400m Run 30 Toes-2-Bar Happy Halloween Ktown!...
  • 011131.10.2012
    Wednesday
    0112
    And back to it…

    And back to it…

    Warm-up 1a) Squat: 3-3-3-3-3 1b) Strict Weighted Pull-ups: Max sets MetCon – For Time: 50 KBS (50/35lbs) 50 Weighted Step-ups 25 KBS 25 Step-ups 50 KBS 50 Step-ups 300m Row The coaches are almost all back to 100% after Oktoberfest...
  • 011225.10.2012
    Thursday
    0113
    WODs Galore

    WODs Galore

    Warm-up Squat: 5-4-3-2-1 Strict Pull-Ups: Max Set (Superset with squats) MetCon – AMRAP 5 Minutes: 5 Tall Box Jumps 7 Hang Snatches (115/75lbs) Rest 2 Minutes  - Repeat Power Clean/ Pull-Up: 5 Minute AMRAP 1 Power Clean ...
  • 011324.10.2012
    Wednesday
    0114
    Workouts

    Workouts

      Warm-up Power Snatch: 10 min to build to heavy single Power Snatch…20 sec…Power Clean & Push Press…20 sec – repeat for 8 min @ 80% of power snatch MetCon – 3 Rounds: 1 min of each Hand Release Push-ups Toes to Bar Overh...
  • 011423.10.2012
    Tuesday
    0115
    On Recovery

    On Recovery

    Warm-up Complex: 1 Deadlift, 1 Hang Clean or HPC, 2 Front Squats, 1 Shoulder to OH – 25 minutes to build to heavy single MetCon – AMRAP 12 min: 10 KB Snatches 8 Burpees over the bar 10 KB Swings -perform 1 thruster after each move...
  • 011518.10.2012
    Thursday
    0116
    More Movements!

    More Movements!

    Warm-up Mobility Skills MetCon – For Fun: Musical Medball Here’s the final installment of movements for Oktoberfest. You will see a few other very straightforward movements when we release the details of every workout next w...
  • 011618.10.2012
    Thursday
    0117
    Movements Released!

    Movements Released!

    Warm-up Power Snatch: 1 Rep Every 30s for 5 Minutes (60% 1RM) MetCon – EMOM 7 Minutes: 5 Toes-to-Bar 10 Hand Release Push-Ups Finisher: 30 Get-Up Sit-Ups Oktoberfest Movements Released! There will be more to come tomorrow, and ful...
  • 011716.10.2012
    Tuesday
    0118
    Et tu, Helena?

    Et tu, Helena?

    Warm-up Clean Grip Deadlift: 5×3 MetCon – Helen: 3RFT 400m Run 21 KBS 12 Pull-ups Beware the ides of October. Coach G...
  • 011811.10.2012
    Thursday
    0119
    Gym Hike Reminder.

    Gym Hike Reminder.

    Just a reminder the gym hike begins Friday afternoon! The last time we went on a hike together Coach G got charged by a black bear protecting her cubs, Kirsten played with a rattlesnake, and Brandon complained the whole time. No l...
  • 011910.10.2012
    Wednesday
    0120
    Hike leaves out this Friday and returns Sunday

    Hike leaves out this Friday and returns Sunday

    Warm-up Jerk: Build to 1RM MetCon – 7 min AMRAP: 7 Chest-to-Bar Pull-ups 14 Push-ups 21 Double Unders It looks like most people are wanting to head out Friday afternoon somewhere between noon and 3:00PM.  There will be multiple ve...
  • 012009.10.2012
    Tuesday
    0121
    Halloween

    Halloween

    Warm-up Power Snatch + Hang Snatch + OHS: Build to heavy single MetCon – 5RFT: 5 Front Squats (65%) 10 Bar Facing Burpees 90 sec Rest Dear Jake, The Halloween party is October 29th at 6PM.  Wear a better costume than last year.  T...
  • 012106.10.2012
    Saturday
    0122
    Go for a record on the board Saturday morning!!!111

    Go for a record on the board Saturday morning!!!111

    Warm-up Clean: 20 min to establish 1RM MetCon – Nicole: AMRAP 20 min 400m Run Max set of pull-ups A word on tomorrow’s board bonanza blitz: You can only go for a strength record. You can only attempt one category. A coach has to w...
  • 012205.10.2012
    Friday
    0123
    “Ideas do not bleed”

    “Ideas do not bleed”

    Warm-up Mobility Session 3-5 Rounds NOT for Time: 5 HSPU 10 Pistols 5 Turkish Get-ups ea. Arm 10 Good Morning w/ band on rack 5 Wall Walks 10 Hollow Rocks “One of the biggest pitfalls in a ‘movement’ is the temptation to get culti...
  • 012304.10.2012
    Thursday
    0124
    Debate

    Debate

    Warm-up Power Clean + Hang Power Clean + Front Squat: 7-10 sets to build to heavy single EMOM for 10 min: 3 1-arm KB Swings 2 KB Cleans 1 KB Snatch Perform with both arms in the given minute, rest remainder of minute  ...
  • 012403.10.2012
    Wednesday
    0125
    This month at (or with) Ktown!

    This month at (or with) Ktown!

    Warm-up Thruster: EMOM for 10 min perform 3 thrusters at 155/105lbs MetCon – For Time: 1k Row 100 Double Unders We are going to try to give you all a brief layout of the month ahead every thirty days or there abouts from this poin...
  • 012502.10.2012
    Tuesday
    0126
    SIGN THE DEATH DAYS BOOK!

    SIGN THE DEATH DAYS BOOK!

    Warm-up Snatch Grip Deadlift: Build to heavy double MetCon – 5 RFT: 10 Med Ball Cleans (20/14lbs) 10 Burpees Finisher: 1 min front and both sides plank Tonight at the 6:30 class I led a fundamentals class with six people.  This wa...
  • 012627.09.2012
    Thursday
    0127
    Elbows!

    Elbows!

    Warm-up Power Clean + Clean: EMOM for 15 min @ 65% MetCon – 2 RFT: 5 Burpees 10 HSPU 15 Burpees 20 Toes-to-bar 25 Hand Release Push-ups 30 Squat Jumps w/ PVC (15 min cap) Slow elbows are the bane of a lot of mediocre Olympic lifte...
  • 012726.09.2012
    Wednesday
    0128
    Tasty Tuesdays

    Tasty Tuesdays

    Warm-up Split Press: 5×5 MetCon – For Reps: AMRAP 4 min - 10 KBS (50/35lbs) 10 Ring Dips Rest 4 min AMRAP 4 min - 10 KBS 10 Pull-ups Remember to sign up for Oktoberfest whether you want to compete or volunteer to help out! We...
  • 012825.09.2012
    Tuesday
    0129
    Light Monday

    Light Monday

    Warm-up Hang Snatch High Pull + Hang Snatch 2+1: 10 sets, no maximal work MetCon – For Time: 21-15-9 Overhead Squats (95/65lbs) SDHP (95/65lbs) 1 min on, 1 min off Finisher: 1 min L-sit  ...
  • 012921.09.2012
    Friday
    0130
    J to the Miss

    J to the Miss

    Warm-up MetCon – J to the Miss: 3 Minute AMRAP – Bar Muscle Ups 15 Minute AMRAP – 5 (10 Double-Unders + 5 Handstand Shoulder Touches = 1 Rep) 10 Super Man-Makers (50/40% BW) 15 Toes-to-Bar 3 Minute AMRAP – Squat Clean Thrusters (1...
  • 013019.09.2012
    Wednesday
    0131
    Day 2/5. Woot!

    Day 2/5. Woot!

    Warm-up MetCon – FireLane: 400m Plate Carry (45/25lbs) 35 Walking Lunges 30m Bear Crawl 21 Over the Box Jumps (24/20”) 30 Walking Lunges 30m Bear Crawl 15 Jumps 25 Walking Lunges 30m Bear Crawl 9 Jumps 20 Walking Lunges 30m Bear C...
  • 013118.09.2012
    Tuesday
    0132
    Death Day 1

    Death Day 1

    Warm-up MetCon – Cbowned: 4 Rounds - 1 min Power Clean 1 min Rest 1 min Hand Release Push-ups 1 min Rest 1 min Full Clean and Jerk 1 min Rest 1 min Pistols 1 min Rest 1 min Shoulder to OH 1 min Rest Load a barbell to 70% of C&...
  • 013214.09.2012
    Friday
    0133
    Oktoberfest 2012!

    Oktoberfest 2012!

    Warm-up Skill: 10 Minutes Double-Under Practice Work – 5 Rounds Not for Time: 5 Double Banded Push-Ups/ Ring Push-Ups 5 Weighted Pull-Ups 10 Ab Wheel/ Barbell Roll Outs Finisher: 5 Max Attempts for Wattage in 7 Pulls In case you h...
  • 013313.09.2012
    Thursday
    0134
    Death Days is Coming…

    Death Days is Coming…

    Warm-up Pause Snatch: Build to Heavy Double MetCon – 5 Rounds for Time: Every 2 Minutes 10 Calorie Row 15 Russian Swings (70/50lbs) In case you haven’t heard next week is Death Days! If this is your first experience with Death Day...
  • 013411.09.2012
    Tuesday
    0135
    Never Forget

    Never Forget

    Warm-up Deadlift: 3-2-2-1-1-1; not a 1RM, on a 90 second clock MetCon – 4 Rounds: 200m Run 15 Ring Dips No polemic today.  Instead, I just want you to find some quiet time at some point in your day to reflect on all those that los...
  • 013507.09.2012
    Friday
    0136
    O-Class Reminder (Again)

    O-Class Reminder (Again)

    Warm-up DB or KB Floor Press: 10-8-6-4-2 MetCon – For Time: 10-8-6-4-2 Hang Power Cleans (95/65lbs) Ring Dips 1 Set – 100 Double-Unders Get dressed up and come to the Olympic lifting class! Put on your tuxedo t-shirt best, O...
  • 013607.09.2012
    Friday
    0137
    Twofer!

    Twofer!

    Warm-up Gymnastics Skills: 10-15 min of 3 skin the cats, 6 rolling pistols, 3 handstand attempts or max walk Squat: 5×3 @ 80% MetCon – For Reps: AMRAP 3 min 6 KBS (70/50lbs) 6 Clapping Push-ups Rest 3 min AMRAP 3 min 6 Burpee...
  • 013706.09.2012
    Thursday
    0138
    Cave to come!

    Cave to come!

    Warm-up Snatch Skills: Snatch Grip Push Press, Snatch Grip Push Jerk, Snatch Balance 1+1+1 (20min technique work) MetCon – AMRAP 8 min: 1-3 Hang Snatch Ladder (135/95lbs) I promised Karen I would finish the rough draft of a post I...
  • 013805.09.2012
    Wednesday
    0139
    Riposte

    Riposte

      Warm-up High Hang Clean + Push Jerk: 15 min to build to heavy 2+1 MetCon – For Reps: AMRAP 7 min 100 Double Under Buy-in 7 Wallball KB Substitutes (35/20lbs) 7 Chest-to-bar Pull-ups Rest 3 min AMRAP 7 min 7 KB Thrusters per...
  • 013901.09.2012
    Saturday
    0140
    What’s a Sport?

    What’s a Sport?

    Warm-up: 1 Power Clean + 1 Hang Clean: 1RM MetCon – 15 Minute AMRAP: 5 HSPU 5 Burpee-Over-the-Box Jumps (24”/20”) 5 Power Cleans (135/95lbs) I was having a conversation the other day about what made something a sport. What do you ...
  • 014030.08.2012
    Thursday
    0141
    Sportsmanship!

    Sportsmanship!

    Warm-up: Mobility: Lots of It 1a) Bent-Over-Barbell Rows: 3×15 1b) Ring Push-Ups: 3×15 Work – 3 Rounds Not for Time: Max Plate Hold 5 Wall Walks Max Hang (Pull-Up Bar) Couch Stretch (30s) Max Abductor Side Plank Sportsma...
  • 014130.08.2012
    Thursday
    0142
    Whammy!

    Whammy!

    Warm-up Snatch: 1 single EMOM @ 80% MetCon – For Time: 10 Rounds of Cindy w/ strict pull-ups and hand release push-ups 400m Row Finisher: 3×10 oblique sit-ups superset w/ rotator cuff stretch BIG ANNOUNCEMENTS! 1) Beginning n...
  • 014228.08.2012
    Tuesday
    0143
    GUEST POST!

    GUEST POST!

    Warm-up Deadlift:5RM MetCon – 10!: KB High Pulls (70/50lbs) Heavy Weighted Sit-ups Finisher: Hip Opener ‘till death do you part Tonight we have a guest post from Kate Brosnan, aka ‘Brosna’, aka ‘The Food Hound’, aka ‘I overhead sq...
  • 014324.08.2012
    Friday
    0144
    Picture time in TN

    Picture time in TN

    Warm-up Bench Press: 4×10 (at comfortable weight) MetCon – For Time: 21-15-9 Power Snatch (95/65lbs) Toes-2-Bar Push Press (95/65lbs) Finisher: Stretch Picture POST! <3 Coach Miss J...
  • 014424.08.2012
    Friday
    0145
    Littering and…?

    Littering and…?

    Warm-up Skill: Kipping Pull-up and Strict Muscle-up Squat: Quickly build to heavy single; drop to 90% and do 2 reps OTM for 5 total sets MetCon – For back pats: Walk to the bottom of the hill Run up hill (~500m) Walk back down the...
  • 014523.08.2012
    Thursday
    0146
    Tired From Just Watching You Guys

    Tired From Just Watching You Guys

    Warm-up Barbell Complex: 1 Power Clean + 1 Push Press (5-8 sets) MetCon – Modified Filthy Fifty: 50 Box Jumps (24/20”) 50 Jumping Pull-Ups 50 KB Swings (35/25lbs) 50 Lunges 50 Knees-to-Elbows 50 Push Press (45/25lbs) 50 Good Morni...
  • 014622.08.2012
    Wednesday
    0147
    Summer of Squats 2012

    Summer of Squats 2012

      Warm-up Press: 5-5-5-5-5 Push Press: 3-3-3-3-3 Push Jerk: 1-1-1-1-1 Finisher: 5 min unbroken plank any style For all of you 2012 Summer of Squatters out there, follow these instructions very closely. Look down at your legs....
  • 014721.08.2012
    Tuesday
    0148
    It’s Monday, Monday, Monday, ohhhhhhh!

    It’s Monday, Monday, Monday, ohhhhhhh!

      Warm-up Snatch: Build to heavy double; then 95%x2, 90%x2x2 MetCon – 4RNFT: Max set of front squats @80% 1RM clean 10 Bar Burpees 10 V-ups Tomorrow (today?), Tuesday the 21st, is Coach Mark Lane’s birthday!  Let us celebrate...
  • 014817.08.2012
    Friday
    0149
    2 on, 1 off…

    2 on, 1 off…

      Warm-up Bench Press: Build to heavy 5; drop to 60% and do 2 max sets Skill Progression: Do 2×8 of each column before moving on to the next A B C Ring Row Strict Chin-up Kipping Pull-up Push-up Diamond Push-up Clapping ...
  • 014916.08.2012
    Thursday
    0150
    On deeper understanding…

    On deeper understanding…

    Warm-up Mid-hang Power Clean + Below Knee Power Clean 1+1 for 10-15 sets at moderate weight MetCon – 4 Rounds: 2 min Row for Meters 3 min Walk Rest Score each round’s meters rowed Copying equations is for the birds.  If you want t...
  • 015015.08.2012
    Wednesday
    0151
    It’s late, and I’m angry.

    It’s late, and I’m angry.

    Warm-up A1) Wide Squat: 5×3 A2) Seated DB Press: 5×5 MetCon – AMRAP 5 min: 5 1-arm KB Swings ea. Arm 5 KB Clean and Push Press ea. Arm 5 KB Snatches ea. Arm Use 35/20lb KB – cannot set bell down during 5 min. I had about...
  • 015114.08.2012
    Tuesday
    0152
    No 4:30 Class on Thursday

    No 4:30 Class on Thursday

    Warm-up Deadlift: Heavy Set of 5 – Controlled Descent (10 seconds) MetCon – 10 Minute AMRAP: 100 Jump Rope Runners 20 V-Ups 20 Supermans Important announcement for you folks… There is NO 4:30pm class this Thursday for adults (just...
  • 015211.08.2012
    Saturday
    0153
    It’s Friday, Friday, Friday!

    It’s Friday, Friday, Friday!

    Warm-up Kettlebell 1-Arm Floor Press: 5×5 MetCon – The Chief: 5 Rounds – 3 Minute AMRAP – 1 Minute Rest 3 Power Cleans (135/95lbs) 6 Push-Ups 9 Air Squats How did everyone do today on “The Chief?” Did you PR your rounds, your...
  • 015309.08.2012
    Thursday
    0154
    Too Tired to Function

    Too Tired to Function

    Warm-up 1 High Hang Clean + 1 Below the Knee Clean + 1 Squat Clean: Build to Heavy Single MetCon – 5 Rounds for Time: Row 250m 20 Box Jumps (30/24”) 20 OWLs (45/25lbs) 20 Plate Snatches (45/25lbs) Goodnight and sleep tight! <3 ...
  • 015408.08.2012
    Wednesday
    0155
    All American women’s beach volleyball final – BOOM!

    All American women’s beach volleyball final – BOOM!

      Warm-up Behind the Neck Push Jerk: 3-3-3-2-2-1-1 MetCon – AMRAP 8 min: 30 Single Unders 30 Double Unders 10 Pull-ups Finisher: Accumulate 2 min side plank each side Gawk at these 10 week transformations…...
  • 015507.08.2012
    Tuesday
    0156
    Learnin’ to weight lift

    Learnin’ to weight lift

    Warm-up Overhead Squat: 3-3-3-3-3 MetCon – 3 RNFT: 5 Squats @ 70% 5 Max Broad Jumps 15 Clapping Push-ups 20 Straight-leg Sit-ups Rest 2-3 minutes And the Paleo Challenge winners are… Joni Kay Price and Caitlin Quinn tied for the l...
  • 015602.08.2012
    Thursday
    0157
    Kids Class

    Kids Class

    Warm-up Hip Mobility Front Squat: 2×5 @ 60% Bulgarian Split Squat: 2×10 50 Barbell Roll-outs The Olympics have really messed up my routine.  Sleeping, eating, working, playing, and posting are all over the place.  It is ...
  • 015701.08.2012
    Wednesday
    0158
    Holla!

    Holla!

    Warm-up Turkish Get-up: Skill work & 3×5 heavy Row: 5 min at Z1 pace Stretch: 10 min session And so our CrossFit Kids class begins next week.  They will be Tuesday and Thursday at 4:30PM.  The classes will run about 45 mi...
  • 015831.07.2012
    Tuesday
    0159
    Goal Setting

    Goal Setting

    Warm-up CrossFit Total: 1RM Squat 1RM Press 1RM Deadlift (You have 3 attempts at each lift. Once the weight on the bar goes up, it can’t come down). Sometimes life is hard. Sometimes things we do in life are hard, like trying to r...
  • 015928.07.2012
    Saturday
    0160
    Kids class!

    Kids class!

    Warm-up Deadlift: 3RM Power Clean + Jerk: Every 30s for 10 Minutes @ 50% of 3RM Deadlift MetCon – For Time: 20 Pull-Ups 30 Push Ups 40 Sit-Ups 50 Air Squats Can’t wait for the kick-off of our CrossFIt Kids program tomorrow! The Fr...
  • 016027.07.2012
    Friday
    0161
    Update (a very young word, all you lexophiles)

    Update (a very young word, all you lexophiles)

    Warm-up Push Press: 3-3-3-2-2-1-1 Jerk Dip Squat: 5×3 @ 110% of 1RM Jerk MetCon – 3RFT: 10 DB Hang Squat Clean Thrusters (50/35% BW) 50 ft Double Waiter’s Walk Finisher: 50 Ab Wheel Roll Outs If you were in the Paleo Challeng...
  • 016126.07.2012
    Thursday
    0162
    Shtuff.

    Shtuff.

    Warm-up Pause Squat: 5×3 w/ 4 sec pause MetCon: AMRAP 5 min 5 KB Clean and Push Press /arm 10 Sit-ups Rest 5 min AMRAP 5 min 10 KB DL 10 Hand Release Push-ups Rest 5 min AMRAP 5 min 10 KB High Pull 10 Backward Burpees (Deck s...
  • 016225.07.2012
    Wednesday
    0163
    CrossFit Kids!!!!111

    CrossFit Kids!!!!111

    Warm-up 1a) Bench Press 5×5, rest 60s 1b) Strict Leg Raises 5×8 MetCon – Alternating Tabata: Double Unders Mountain Climbers If I had a penny for every time I heard the comment, “I wish I had known about CrossFit when I ...
  • 016324.07.2012
    Tuesday
    0164
    CrossFit Skinny

    CrossFit Skinny

    Warm-up Barbell Complex: 1 Power Clean + 2 Front Squats – Start @ 50% 1RM MetCon – Jackie: 1k Row 50 Thrusters (45lbs) 30 Pull-Ups Exciting news guys and gals, the week of August 1st Ktown is starting a new class two nights a week...
  • 016418.07.2012
    Wednesday
    0165
    Train Smart…Duh.

    Train Smart…Duh.

    Warm-up Overhead Squat: 3RM – 15 Minutes MetCon – For Time: 12-18-15-12-9-6 Pull-Ups Sit-Ups 50ft Walking Lunges Some of you have heard me say “train smart.” (If you haven’t by now I might be surprised.) These words of wisdom appl...
  • 016517.07.2012
    Tuesday
    0166
    BA

    BA

    Warm-up Clean and Jerk: 1RM MetCon – For Time: 2k Row Finisher: 50 Hollow Rocks Meghan Morgan finally got me a pic of her beau over in the Stan.  And he looks good!  Thoughts and prayers to our men and women serving, always. Coach...
  • 016613.07.2012
    Friday
    0167
    Steve-O at the Games

    Steve-O at the Games

    Warm-up A1) Clean Pulls: 5×3 A2) Max set of ring dips MetCon – 5RFT: 30 Double Unders 15 Front Rack BB Lunges (95/65lbs) 10 Tuck Jumps CrossFit Games 2012 pick back up tomorrow after a day of rest on Thursday.  Wednesday saw ...
  • 016711.07.2012
    Wednesday
    0168
    CrossFit, may cause confidence

    CrossFit, may cause confidence

    Warm-up Press: 3RM; Max Set at 70% 3RM MetCon – EMOM 10 Minutes: 2 Power Cleans (185/135lbs) 3 Bar Facing Burpees Rest 5 Minutes MetCon – AMRAP 4 Minutes: 10 KB Swings (50/35lbs) 4 TGU (2 each arm) This was a post I made during th...
  • 016810.07.2012
    Tuesday
    0169
    Monday of CF Games week!

    Monday of CF Games week!

    Warm-up Overhead Squat: 5-3-1-1-1 MetCon – 3 Rounds: 300m Row 20 DB Thrusters (50/35lbs) 15 Pull-ups Finisher: Handstand Walk Practice  ...
  • 016907.07.2012
    Saturday
    0170
    More Work

    More Work

    Warm-up 1a) Deadlift: 5×3 (5 second count on the negative) 1b) Max Strict Pull-Up x5 MetCon – For Time: 60 Air Squats 30 Push Press (75/45lbs) 30 Box Jumps (24/20”) 30 Hang Power Snatch (75/45lbs) 60 Air Squats Free class is ...
  • 017006.07.2012
    Friday
    0171
    Get Your Paleo Pictures Taken!

    Get Your Paleo Pictures Taken!

    Warm-up Squat: 5-3-1-1-1 Conditioning – 3 Rounds Not for Time: 10 Good Mornings (95/65lbs) 10 Strict Stall Bar Leg Lifts 3 Heavy Unbroken Power Cleans 10s L-Sit on Parallettes Hey all, we wanted to remind everybody that we have ou...
  • 017104.07.2012
    Wednesday
    0172
    Expect a hero (or something like it)

    Expect a hero (or something like it)

    Warm-up Power Snatch: 1RM 2a) Snatch Pulls: 3×3 @ 120% 1RM 2b) Max Hand-Release Push –Ups x3 MetCon – 5 Rounds For Reps: 90s Double-Unders 30s Handstand Push-Ups 1 Minute Rest Remember there is one class tomorrow at 8am.  It’...
  • 017203.07.2012
    Tuesday
    0173
    July 4th, or National Throw off the Yoke of Your Oppressor Day

    July 4th, or National Throw off the Yoke of Your Oppressor Day

      Warm-up Thruster: 1RM Unbroken Squat Clean Thrusters: 3×3 @ 80% 1RM MetCon – Death by: Clean and Jerk (155/105lbs) Burpees July 4th will have one class and one class only.  It will be 8AM.  It will be fun.  It may even...
  • 017328.06.2012
    Thursday
    0174
    The move may be hot…

    The move may be hot…

    Warm-up Squat: 1RM MetCon – For Time: 10-9-8-7-6-5-4-3-2-1 KB Swings (70/50) V-Ups Hey all. I know we have had a ton of posts lately on the move. Well here’s another and it’s super important!!! 1) We will not, AT FIRST, have a wat...
  • 017427.06.2012
    Wednesday
    0175
    Hai, you guyz are moving?

    Hai, you guyz are moving?

    Warm-up MetCon – For Time: 5k Run or Row Finisher: Cool down and stretch James and Ben say that the mat donation drive is running smoothly.  We really want to thank all of you for being so generous in donating to the cause.  I spe...
  • 017526.06.2012
    Tuesday
    0176
    Pure, unadulterated growth…

    Pure, unadulterated growth…

      Warm-up 1a) Floor Press 3×10 1b) Strict Chin-ups 3×15 MetCon – Tabata: Sit-ups Ring Rows -score lowest round Again, Saturday is the move day.  We are quadrupling our area.  If we continue expanding at this pace, n...
  • 017620.06.2012
    Wednesday
    0177
    Minimum effective dose…

    Minimum effective dose…

      Warm-up 1a) Front Squat: 5×3 @80% 1b) Max Strict Chest-to-bar Pull-ups MetCon: 3x500m Row Full walking rest between Score slowest Minimum effective dose of Coach G: very low.  You don’t need to see a lot of me to have ...
  • 017719.06.2012
    Tuesday
    0178
    Injury Screening

    Injury Screening

      Warm-up Deadlift: 5RM MetCon – AMRAP 8 min: 10 HSPU 30 Double Unders Finisher: 3×5 Front Lever Negatives The injury screening put on by Foothills Physical Therapy will be moved to the following Saturday, July 7th.  You...
  • 017815.06.2012
    Friday
    0179
    You is kind, you is smart, and you is important.

    You is kind, you is smart, and you is important.

    The Olympic lifting class just PR’ed all over your face tonight.  And they are not apologizing.  We had, at the very least, TEN different people set new personal records on their clean and jerk tonight.  And these are not a bunch ...
  • 017914.06.2012
    Thursday
    0180
    Dunbar’s Number, again.

    Dunbar’s Number, again.

    Warm-up Hang Clean + Split Jerk: Build to heavy single, 95%x1, 90%x1 High Bar Pause Squat: 3×3 w/ 5 sec pause in absolute bottom MetCon – For Time: 500m Row 40 Toes to Bar 400m Run 40 V-ups 500m Row I remember when the blog e...
  • 018013.06.2012
    Wednesday
    0181
    Historical Reenactment

    Historical Reenactment

    Warm-up 1a) Bench Press: 4×5 1b) DB Bench Row: 4×5 each arm HEAVY MetCon – 5RFT: 20 Wallballs (20/14lbs) 50 Double Unders 2 min Rest I had some questions just this week about cholesterol and special populations.  Chris M...
  • 018112.06.2012
    Tuesday
    0182
    Back to work…

    Back to work…

      Warm-up: Joint Mobility Lax Ball Work: Rhomboids and Pec Minor Power Snatch: Heavy 3, 95%x3, 90%x3 MetCon – AMRAP 7 min: 7 Front Squats (135/95lbs) 7 Pull-ups Finisher: 3×15 Weighted Straight-leg Sit-ups & Superman...
  • 018208.06.2012
    Friday
    0183
    Summer of the Skwat

    Summer of the Skwat

    Warm-up 1) Handstand Holds: 10x10sec 2a) Bent Over Supine BB Rows: 4×10 HEAVY 2b) Goblet Squat: 4×10 HEAVY MetCon – For Load and Time: ~600m Farmer’s Carry – one HEAVY DB or KB in each hand Finisher: 5 attempts at max wa...
  • 018307.06.2012
    Thursday
    0184
    GUEST POST!

    GUEST POST!

    Warm-up: Joint Mobility Front Squat: Heavy 2 Snatch Grip Press: 2×10 LIGHT MetCon – Alternating Tabata: Walking Lunges Push-ups Finisher: 3×15 Strict Toes to Bar Tonight we have a guest post from Cat Quinn.  Read up, Kto...
  • 018406.06.2012
    Wednesday
    0185
    Hai!!!!

    Hai!!!!

      Warm-up: Kipping Pull-up Practice Max Height Box Jump MetCon – DT: 5 Rounds – 12 Deadlifts (155/105lbs) 9 Hang Power Cleans 6 Shoulder to Overhead I’m back, and I hope you all are properly disgusted. Also, you all should co...
  • 018505.06.2012
    Tuesday
    0186
    Be ready

    Be ready

    Warm-up: CFWUx1, 10 Push-Ups, 10 Serratus Push-Ups Bench Press: 7×2 – 2 Minutes Rest MetCon – Helen: 3 Rounds for Time 400m Run 21 Swings 12 Pull-Ups We have always talked about doing the same heinous MetCon back- to-back day...
  • 018601.06.2012
    Friday
    0187
    Yep

    Yep

    Warm-up: 10 OHS (PVC), 10 Wall Squats, 20 Double-Unders x2 Clean Pulls: 3×3 Heavy (10 Minutes) Snatch Pulls: 3×3 Heavy (10 Minutes) MetCon – 8 Rounds For Time: 5 HSPU 5 Burpee-Over-the-Box Jump (12 Minute Cap) Saturday c...
  • 018701.06.2012
    Friday
    0188
    Squats, duh.

    Squats, duh.

    Warm-up: 10 Glute Bridges (each leg), 10 Banded Good Mornings, 10 Serratus Push-Ups, 10 Hand Release Push-Ups, 10 Lunges w/ Twist Squat: 1 RM MetCon – For Reps: Tabata V-Ups Bottom-to-Bottom Tabata (Score is lowest round of each) ...
  • 018830.05.2012
    Wednesday
    0189
    Shootin’ Down Cancer…Interesting Concept

    Shootin’ Down Cancer…Interesting Concept

    Warm-up: 10 Yes/No’s, 10 Shoulder Shrugs, 10 Hula Hips, 10 Forward/ Backward Bends, 10 Kossach Squats, 10 Spiderman Lunges Power Clean and Push Jerk: 15 Minutes to Establish 1RM MetCon – 3RFT: 25 KB Swings (50/35lbs) 20 KB Snatche...
  • 018930.05.2012
    Wednesday
    0190
    Go Play!

    Go Play!

    Warm-up: Foam Roll, (10 OHS (PVC), Samson Stretch (30s), 10 Push-Ups x2) 1a) Weighted Pull-Ups: 3×5 – Rest 60s 1b) Bulgarian Ring Push-Ups: 3x Max Set MetCon – For Time: 10-9-8-7-6-5-4-3-2-1 Squat Snatches (115/75lbs) Toes-to...
  • 019029.05.2012
    Tuesday
    0191
    Summer O’ Squats Coming Soon

    Summer O’ Squats Coming Soon

    Warm-up: 400m Run, CFWU x1 Front Squat: 5-3-1 Speed Squat: 10×2 on the minute @ 60-65% 1RM BS MetCon – 3 Rounds for Time: 10 Dips 50 Double Unders Rest 30s Between Rounds As a reminder, we are starting the summer of squats th...
  • 019125.05.2012
    Friday
    0192
    Just a Reminder

    Just a Reminder

    Warm-up: 400m Run, [10 Low Bar Squats, 5 Hindus, 8 Figure 8’s (20lb KB), 10 Hula Hoops, 10 Wall Slides x2] Deadlift: 5RM MetCon – For Time: 800m Run 50 Box Jumps 50 Jumping Pull-Ups 50 V-Ups 800m Run The WEDDING WOD went on splend...
  • 019225.05.2012
    Friday
    0193
    Memorial Day Hours

    Memorial Day Hours

    Warm-up: Leg Swings, Arm Circles, 10 Glute Bridges (Each Leg), 10 Banded Good Mornings, 10 Push-Ups, 20 Lunges x2 Press: 3×3 Push Press: 1-1-1-1-1 Sprints: 10 – 10m, 7 – 20m, 5 – 40m, 3 – 100m Just a few announcements/ remind...
  • 019324.05.2012
    Thursday
    0194
    Summer of Squats

    Summer of Squats

    Warm-up: 10 OHS, 10 Mobility Lunges, 10 Clean: 3-3-3 (Touch-N-Go), 2-2-2 (Touch-N-Go), 1-1-1 MetCon – 5 Rounds for Time: 10 Squat Cleans (50% of final single) 15 Burpees Rest 1 Minute Summer of Squats Details: First of all, athlet...
  • 019423.05.2012
    Wednesday
    0195
    Wedding WOD Reminder

    Wedding WOD Reminder

    Warm-up: Joint Mobility, Kipping Pull-Up Practice 1a) Pull-Ups: Max Strict + Max Kipping Pull-Ups (-3) x 5 – Rest 60s 1b) Heavy KB Press: 5×6 – Rest 60s MetCon – For Slowest Time: 4 – 500m Row Sprints Don’t forget we are goin...
  • 019519.05.2012
    Saturday
    0196
    Get your squat on!

    Get your squat on!

    Warm-up: Joint Mobility Front Squat: 3×5 MetCon – Diane: 21-15-9 Deadlift (225/155lbs) HSPU The other day I was talking with someone (a CFKT’er) about getting stronger and how they should tweak the workouts they do in additio...
  • 019618.05.2012
    Friday
    0197
    Wedding WOD

    Wedding WOD

    Warm-up: Joint Mobility, 10 Serratus Push-Ups, 10 Mobility Lunges, Hip Opener Stretch (30s), Dead Hang (20s) Power Snatch: 15 Minutes to Establish 1RM Hang Snatch: 8 Minutes to Establish 1RM MetCon – For Lowest Score: AMRAP 3 Minu...
  • 019716.05.2012
    Wednesday
    0198
    Cry me a River

    Cry me a River

    Warm-up: 10 Wall Slides, 10 Tuck Jumps, 10 Ring Rows, 10 Sit-Ups, 10 OHS Dislocates (PVC) 2 Push Press + 1 Jerk: 10 Sets to Establish Heavy Weight MetCon – For Time: 21-15-9 KB Swings (70/50lbs) Burpees Today is a sad day. Coach T...
  • 019816.05.2012
    Wednesday
    0199
    Paleo Challenge

    Paleo Challenge

    Warm-up: Joint Mobility Squat: Build to heavy triple; then 3×3 pause squat @ 80% (4 sec pause) MetCon – 10 min AMRAP: 1 Strict Pull-up 1 Push-up 1 V-up 1 Double Under 2 2 2 2 3 3 3 3 … Paleo Challenge peeps, keep getting thos...
  • 019915.05.2012
    Tuesday
    0200
    Glad to be back

    Glad to be back

    Warm-up: Joint Mobility Bench Press: 3×10 Ring Rows: 3×20 (Superset wit BP) MetCon – Randy: 75 Power Snatches (75lbs) This weekend was phenomenal even though I have no voice, have released way too much cortisol, and have...
  • 020009.05.2012
    Wednesday
    0201
    To Columbus we go…

    To Columbus we go…

    Warm-up: Joint Mobility MetCon – Regionals Event 4: For Time – 50 Back Squats (135/95lbs) 40 Pull-ups 30 Shoulder to Overhead 50 Front Squats (85/65lbs) 40 Pull-ups 30 Shoulder to Overhead 50 Overhead Squats (65/45lbs) 40 Pull-ups...
  • 020109.05.2012
    Wednesday
    0202
    Tasty Tuesdays!

    Tasty Tuesdays!

    Warm-up: Joint Mobility Press: 3×3 MetCon – Regionals Event 3: 3 Rounds for time – 10 Dumbbell Snatches (100/70lbs, alternate arms each rep) 200m Run Before I can ask a question, we have to define some terms… Absolute s...
  • 020208.05.2012
    Tuesday
    0203
    Enter Title Here!!!

    Enter Title Here!!!

    Warm-up: Joint Mobility Squat: Build quickly to heavy 5 of high bar back squat MetCon – Regionals Event 2: 2,000m Row 50 Pistols 30 Hang Cleans (225/135lbs) REMEMBER!  We are closed Thursday, Friday, and Saturday for Regionals.  W...
  • 020304.05.2012
    Friday
    0204
    Unique Snowflake

    Unique Snowflake

    Warm-up: 10 Dislocates, 10 Side Dislocates, 10 Hang Snatch High Pulls, 10 Hang Muscle Snatches, 5 OHS – first time with PVC, second time with barbell Complex: 2 Push Press + 1 Split Jerk – build to heavy single Jerk: Continue buil...
  • 020403.05.2012
    Thursday
    0205
    12.11 In Yo Face!

    12.11 In Yo Face!

    ATTENTION: THE NOON CLASS ON THURSDAY IS CLOSED! Warm-up: 100 Double Unders, 20 Serratus Push-Ups, 20 Behind the Back Arm Swings, 20 Mobility Lunges 20 Overhead Arm Swings Speed Bench Press: 9×3 @ 60% 1RM (3×3 at Wide, N...
  • 020501.05.2012
    Tuesday
    0206
    Have you had your water today?

    Have you had your water today?

    Warm-up: 400m Run, (10 Wall Squats, 10 Wall Slides, 5 Little Mermaids, 5 Table- Makers, 10 Leg Swings x3) Speed Squat: 10×2 on the minute @ 60% 1RM MetCon – For Reps: AMRAP 4 Minutes 10 HR Push-Ups 10 Toes-2-Bar AMRAP 4 Minut...
  • 020601.05.2012
    Tuesday
    0207
    Sweeteners

    Sweeteners

    Warm-up: 2 Rounds – 10 Good Mornings, 10 KB SDHP, 10 KB Swings, 10 V-ups Complex: 1 Power Clean, 2 Front Squats, 1 Push Jerk – build to heavy single, then 2 sets @ 90% MetCon – AMRAP 12 min: 20 KB Snatches (50/35lbs) 10 Strict Chi...
  • 020727.04.2012
    Friday
    0208
    TGIF (Thank God Intermittent Fasting)

    TGIF (Thank God Intermittent Fasting)

    Warm-up: Mobility Prep MetCon – 12.10: Fight Gone Bad What a day!  Many a record was broken today, both personal and gym.  Rest up and water yourselves properly this weekend.  Paleo Challenge in full swing, so get your ancestrally...
  • 020826.04.2012
    Thursday
    0209
    FGB

    FGB

    Warm-up: Foam Roll, Bottom of Squat (3 Minutes), (10 Spiderman Lunges, 10 Dislocates, 10 Kossach Squats, 10 Scorpions x2) Front Squat: 3×5 MetCon – 4 Rounds Not For Time: 300m Row 3 Muscle-Ups 10 STRICT Knees-to-Elbows 1 Sled...
  • 020926.04.2012
    Thursday
    0210
    12.10 Has Arrived

    12.10 Has Arrived

    Warm-up: [10 Hang Snatch High Pulls (45lbs), 10 OHS (45/25lbs) x2] & [10 KBS (50/35lbs), 10 Sit Ups x2] Snatch: 1 Rep Every 30s for 10 Minutes @ 75% MetCon – For Rounds: 1 Minute to Complete 5 Pull Ups 5 Burpees 10 Air Squats ...
  • 021025.04.2012
    Wednesday
    0211
    Guest Blog Post(s)

    Guest Blog Post(s)

      Warm-up: Joint Mobility Press: 1-1-1; 3×3 Bench Press: 3×3 MetCon – 5RFT: 10 Dips 200m Run Tonight is a special post.  It is actually two guest blog posts.  What a night!  Let us begin with the shortest first: Hav...
  • 021124.04.2012
    Tuesday
    0212
    20RM squats are life-changing

    20RM squats are life-changing

    Warm-up: 2 Rounds – 10 Good Mornings, 10 Back Squats, 10 Behind the Neck Push Press; 30 sec Hip Opener and Samson Stretch Squat: 20RM MetCon – 3RFT: 25 KBS (50/35lbs) 15 V-ups 1)      If you have yet to get your picture taken for ...
  • 021221.04.2012
    Saturday
    0213
    12.9 Was Mighty Fine

    12.9 Was Mighty Fine

    Warm-up: Joint Mobility MetCon – 12.9 Olympic Weightlifting Meet: Snatch: 1RM (5 Attempts) Clean and Jerk: 1RM (5 Attempts) (All Rules of an Olympic Weightlifting Meet Apply. No Press Outs. Bar Cannot Decrease in Weight.) Remember...
  • 021320.04.2012
    Friday
    0214
    Paleo lecture

    Paleo lecture

    Warm-up: Joint Mobility Group Shoulder Mobility MetCon – For Total Reps: 2 Minutes Wall Balls (20/14lbs) 1 Minute Burpees 3 Minutes Rest 1:30 Minutes Wall Balls 1:30 Minutes Burpees 3 Minutes Rest 1 Minute Wall Balls 2 Minutes Bur...
  • 021419.04.2012
    Thursday
    0215
    Twelve.Nine

    Twelve.Nine

    Warm-up: 10 Dislocates, 10 Reverse Hypers, 10 Dead Hang Shrugs, 10 Pistols x2 20 Minutes to Find: Deadlift: Moderate Set of 5 Hang Power Clean: 3RM Jerk: 2RM MetCon – 4 Rounds Not For Time: Max Ring Rows 10 Good Mornings (95/65lbs...
  • 021518.04.2012
    Wednesday
    0216
    How do you convince someone to do Paleo?

    How do you convince someone to do Paleo?

    Warm-up: Joint Mobility MetCon – For score: 3 Rounds - 1 min Back Squat (135/95lbs) 2 min Rest -Rest 5 minutes 5 min AMRAP - 10 Pull-ups 5 Deadlifts (185/135lbs) -Rest 5 minutes 3 min AMRAP Turkish Get-ups As you well know, we hav...
  • 021617.04.2012
    Tuesday
    0217
    PC!…doesn’t stand for politically correct

    PC!…doesn’t stand for politically correct

    Warm-up: Arm Swings, Leg Swings, Foam Roll, [10 Mobility Lunges, 10 Hollow Rocks, 10 Push Ups x2] Power Snatch: Build to Heavy Single (15 Minutes) Power Clean + Push Jerk: Build to Heavy Single (12 Minutes) MetCon – For Total Time...
  • 021713.04.2012
    Friday
    0218
    Bam!

    Bam!

    Warm-Up: 10 Good Mornings 10 Hang Muscle Snatches 5 OHS x’s 2 5 Air Squat Jumps for Height 5 Serratus Push-Ups 10 Straight-Leg Sit-Ups x’s 2 Strength: Heavy 5 High-Bar Back Squat MetCon – For Reps: 3 minutes of: 10 Box Jumps (30/2...
  • 021812.04.2012
    Thursday
    0219
    Watch your top knot.

    Watch your top knot.

    Let’s take it way back… Warm-up: Row and Joint Mobility Goblet Squat: 3×10 heavy 1a) Weighted Pull-up: 7×3 @ 70% 1b) Bench Press: 7×3 @ 70% MetCon – AMRAP in 4 min: Double Unders You can come up for air ...
  • 021911.04.2012
    Wednesday
    0220
    Paleo orthodoxy is ripe for humor…

    Paleo orthodoxy is ripe for humor…

    Warm-up: Foam Rolling and Mobility Deadlift: Build to 5RM 4 Rounds Not For Time: 15 Ring Dips 10 BB Bent Over Rows (moderate) 200m Farmer’s Carry Alright, Ktown, it is that time of the Julian calendar year again (no one cares abou...
  • 022010.04.2012
    Tuesday
    0221
    Jeremy Wade is more of a man than you.

    Jeremy Wade is more of a man than you.

      Warm-up: Joint Mobility Front Squat: Build to heavy 5 Thruster: Find 1RM MetCon – AMRAP 7 min: 10 Hang Power Cleans (135/95lbs) 10 Weighted Straight Leg Sit-ups The CrossFit Ktown Jacked and Tan team will be staying at the ...
  • 022106.04.2012
    Friday
    0222
    Happy Good Friday!

    Happy Good Friday!

    Warm-up: Foam Roll, [7 Minutes of – 7 Wall Squats, 7 Little Mermaids, 7 Halos, 7 Dislocates at Bottom of OHS, 7 Pull-Ups] MetCon – Ktown Open 12.7: 20 Minutes to Establish 15RM (2 Attempts) 10 Minutes Rest Tabata Something Else: 8...
  • 022205.04.2012
    Thursday
    0223
    12.7 Breakdown

    12.7 Breakdown

    Warm-Up: 10 Serratus Push-Ups, 10 Goblet Squats w/ KB, 5 Pass Throughs on Parrallettes, 5 2-Handed Clean and Jerks w/ KB X’s 2 Press: 5-5-5 Push Press: 3-3-3 Jerk: 1-1-1 MetCon – 2 Rounds: 3 minutes: 10 KB Swings 20 Double-U...
  • 022305.04.2012
    Thursday
    0224
    Open WOD 12.7

    Open WOD 12.7

    Warm-up: Foam Roll T-Spine/ Legs (1 Minute Each), 15 KB Power Swings (50/35lbs), 20 Walking Lunges, 10 V-Ups x2 Speed Squats: 8×2 @ 50% 1RM MetCon – 6 Rounds Not for Time: 400m Jog 1 Minute Plank 30 Sec Side Plank (Each Side)...
  • 022403.04.2012
    Tuesday
    0225
    Cubed Ice

    Cubed Ice

    ...
  • 022530.03.2012
    Friday
    0226
    Good Luck Runners!

    Good Luck Runners!

    Warm-up: Foam Roll (5 Minutes), [10 Wall Squats, 10 Wall Slides, 10 Halos, 10 Good Mornings (45/25lbs), 10 Tuck Jumps x2] MetCon – 12.6 Aka Grannie: Grace (65% 1RM) + Annie 30 Clean and Jerks (65% 1RM C&J) 50-40-30-20-10 Doubl...
  • 022629.03.2012
    Thursday
    0227
    Friday Funday

    Friday Funday

    Warm-up: 10 Deep Lunges (45/25lbs), 10 Dislocates, 10 Press (45/25lbs) x2 Push Jerk: Heavy Set of 3 – Using Sets of 3 MetCon – 12 Minute AMRAP: 15 KB Swings (70/50lbs) 10 Box Jumps (24/20”) 60m FW (70/50) Hopefully you have seen t...
  • 022729.03.2012
    Thursday
    0228
    12.6 Announced

    12.6 Announced

    Warm-up: 20 Leg Swings, 20 Spiderman Lunges, 20 Arm Circles, 20 Lunges w/ Twist, 10 Serratus Push-ups, 20 Sit-ups Squat: Build to heavy single; 2×2 @ 90% MetCon – Lynne: 5 Rounds for reps – Max rep bodyweight bench press Max ...
  • 022828.03.2012
    Wednesday
    0229
    Video Post

    Video Post

    Warm-up: 500m Row; 2 Rounds – 10 Halos, 10 Wall Squats, 10 Hindus, 10 Toes to Bar, 10 Ring Rows Press: 5RM; 2×5 @ 90% MetCon – For Time: 21 DB Push Press (heavy) 21 DB Hang Power Clean 400m Run 15 DB PP and HPC 400m Run 9 DB ...
  • 022926.03.2012
    Monday
    0230
    CrossFit Regionals

    CrossFit Regionals

    Warm-up: Foam Roll, 800m Run, (10 Low Bar Squats (45/25lbs), 10 Leg Swings (All Ways), 10 Chin-Ups, 10 Glute Bridges x3) Deadlift: 3RM MetCon – 5 Rounds for Time: 5 Deadlifts (No Drop) @ 70 % 3RM Finisher: 3×20 GHD Sit-Ups or...
  • 023023.03.2012
    Friday
    0231
    The Ktown Open

    The Ktown Open

    Warm-up: Joint Mobility MetCon – Open 12.5: AMRAP in 7 min – 3 Thrusters (100/65lbs) 3 Chest-to-Bar Pull-ups 6 6 … And so the CrossFit Games Open season of 2012 draws to a close tomorrow late morning.  But we have something specia...
  • 023122.03.2012
    Thursday
    0232
    Questions?

    Questions?

    Warm-up: 30 Double-Unders, 10 OHS (45/25lbs), 10 Hand Release Push-Ups, 15 KB SDHPs (50/35lbs) x2 Movement Prep: Thrusters and Chest-to-Bar Pull-Ups Finisher: Athlete’s Choice (Run through some of 12.5 or not) There is a good thre...
  • 023221.03.2012
    Wednesday
    0233
    Eat Meat and…NOT DIE

    Eat Meat and…NOT DIE

    Warm-up: Row 200m, Foam Roll T-Spine/ Lats, Overhead Banded Stretch (1 minute each), Samson Stretch (30s each), 20 Behind the Back Arm Swings, 10 Bird Dogs, 10 Single Leg Glute Bridges (Each Leg) Barbell Complex: 2 Push Press, 1 S...
  • 023321.03.2012
    Wednesday
    0234
    Get Serious

    Get Serious

    Warm-up: Joint mobility Power Snatch: 3RM, 95%x3, 90%x3 Work – Not for time: 10 Good Mornings 10 Leg Raises 400m Jog 10 Dips And so begins a guest blog post by Dave ‘G8R’ Parmly… It’s sort of funny to find myself...
  • 023420.03.2012
    Tuesday
    0235
    Get some proper shoes already!

    Get some proper shoes already!

    Warm-up:  2 Rounds – 10 Mobility Lunges, 10 Serratus Push-ups, 10 V-ups, Hip Opener, and Samson Stretch Front Squat: 1RM MetCon – For Time: 21-15-9 Push Press (95/65lbs) Power Clean (95/65lbs) Knees to Elbows O-lifting shoes shoul...
  • 023516.03.2012
    Friday
    0236
    Friday, what a day!

    Friday, what a day!

    Warm-up: 10 OHS (PVC), 10 Little Mermaids, 5 False Grip Ring Rows, Samson Stretch (30s) x2 MetCon – 12.4 OPEN WOD: 12 Minute AMRAP 150 Wall Balls (20/14lbs) 90 Double-Unders 30 Muscle-Ups 12.4!!!!!!!!!!! See my excitement? It’s al...
  • 023615.03.2012
    Thursday
    0237
    Is it Thursday again?

    Is it Thursday again?

    Warm-up: Mobilize Ankles, 10 Squats (45/25lbs), 10 KB Swings (50/35lbs), 10 Dislocates, Hip Opener (1 Minute) x2 Skill: Wall Balls Skill: Muscle-Ups Skill: Double-Unders Finisher: 50 Reps of Ab Work Good efforts from some big time...
  • 023715.03.2012
    Thursday
    0238
    12.4 arriveth…

    12.4 arriveth…

    Warm-up: 200m Row, Foam Roll; 2 Rounds – 10 Serratus Push-ups, 10 Behind the Back Arm Swings, 10 Down Swings, 10 Bird Dogs Bench: Find 1RM; 3×5 @ 80% MetCon – For Exertion: Alternating Tabata of - Ring Rows Side Plank Side Pl...
  • 023814.03.2012
    Wednesday
    0239
    Help me, Ktown, you’re my only hope.

    Help me, Ktown, you’re my only hope.

    Warm-up: Foam Roll; 2 Rounds – 10 Dislocates, 10 Rotational Sweeps, 5 OHS, 10 Wall Slides, 10 Halos, 5 Table Makers Complex: Front Squat x2 + Jerk x1 – 20 minutes to build to heavy single in complex MetCon – For Time: 50 Hand Rele...
  • 023912.03.2012
    Monday
    0240
    Some Cheats Are Worth It

    Some Cheats Are Worth It

    Warm-up: 10 Arm Circles (All Ways), [10 Leg Swings (All Ways), 10 KB DLs (50/35lbs), 10 KB Swings (50/35lbs), 5 1-Arm Snatches (50/35lbs), 2 1-Arm OHS (50/35lbs) x2] Deadlift: Heavy 5 MetCon – For Time: 1k Row Followed by… 4 Round...
  • 024009.03.2012
    Friday
    0241
    12.3 Rears Its Ugly Head

    12.3 Rears Its Ugly Head

    Warm-up: Mobilize, 7 Minutes of Work – (10 Wall Slides, 10 Wall Squats, 10 KB Halos, 5 Little Mermaids, 5 Ring Rows), Movement Prep MetCon – Open WOD 12.3 AMRAP 18 Minutes 15 Box Jumps (24/20”) 12 Push Press (115/75lbs) 9 To...
  • 024109.03.2012
    Friday
    0242
    Reppin out for Ktown

    Reppin out for Ktown

    Warm-up: 10 Good Mornings (45/25lbs), 10 Hang Muscle Snatches (45/25lbs), 10 OHS (45/25lbs) x2 Mobility: Upper and Lower Calf Stretch (30s Each), Barbell Achilles Roll (2 Minutes), LAX Ball in Calf (2 Minutes Each), Shoulder/ Lat ...
  • 024207.03.2012
    Wednesday
    0243
    Muscle-up Mania

    Muscle-up Mania

    Warm-up: LAX Ball VMO (5 Minutes), 10 Barbell Weighted Lunges (45/25lbs), Run 400m, Middle Split Stretch on Wall (1 Minute) Front Squat: 60%x5, 65%x5, 70%x5, 75%x5 MetCon – For Time: 21-15-9 Hang Power Snatch (95/65lbs) Tuck Jumps...
  • 024307.03.2012
    Wednesday
    0244
    OMGWTFBBQ (new website)

    OMGWTFBBQ (new website)

    We hope you all are enjoying Ktown’s new facelift.  Endure with us the next few days as we update our content and figure out the awesome potential of this new battle station.  I would like to thank the tireless work of our photogr...
  • 024405.03.2012
    Monday
    0245
    Eat

    Eat

    Warm-up: Leg Swings, Arm Circles, 10 Push-Ups, 15 Sit-Ups, 10 Lunges, 10 Max Handstand Holds x2 Squat: 3-3-3-3-3 Seated Dumbbell Press: 5-5-5-5 (Superset with Squats) MetCon – For Reps: Power Clean (70% 1RM) Chest-to-Bar Pull-Ups ...
  • 024503.03.2012
    Saturday
    0246
    Good work today, Ktown.

    Good work today, Ktown.

    From Samantha: In case some of you have not noticed lately, Mark is sporting a major moustache. This is not just for his own entertainment, but also to compete in the 7th annual Rico Stash Bash. The event is taking place this Satu...
  • 024601.03.2012
    Thursday
    0247
    Another Day Down

    Another Day Down

    Warm-up: Roll Everything, 10 Dislocates, 10 Side Dislocates, 10 OHS (PVC), 10 Dislocates in Bottom of OHS Skill: Snatch Work @ Light Weight Snatch: Establish Your Personal Heavy 12.2 OPEN Weight; Perform 10 Reps Good Mornings: 20 ...
  • 024729.02.2012
    Wednesday
    0248
    Social Hour!

    Social Hour!

    Warm-up: 400m Row, 400m Run, Arm Circles (all ways), Leg Swings (all ways), LAX Roll Calves (5 mins) Power Clean: Heavy Double, 95% x2, 90% x2 MetCon – 4 Rounds Not For Time: 10 Controlled Ring Rows 10 Strict Knees-to-Elbows 10 Su...

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