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-based eat on!  We will hit next week hard with our last Ktown Open workout. Here is …

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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 Drag (50m) Tomorrow is Friday and that means Ktown Open WOD 12.10! If you couldn’t view the …

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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 (If Round is not completed within 1 minute then athlete …

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  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: Have you ever wanted to hike all six trails to Mt. LeConte in one day? If …

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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 the Paleo Challenge, do so ASAP. 2)      There will be a …

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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 to calculate your score and keep track of it in your book. We will get total points turned in …

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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 Burpees Finisher: Row 1k @ 70% If you missed the Paleo lecture tonight, here is the old …

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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) Max HSPU 10 Pistols (Total) Finisher: 3 Minutes Hollow Rock Guess what? It’s …

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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 have a Paleo challenge coming up soon.  We begin this coming Monday, …

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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: 5 Minutes- 15 Unbroken KB Swings (50/35lbs) Followed by 2 Rounds 400m Run 30 …

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