Warm-up: Foam Roll + Mobility Warm-Up Press: 5RM Push Press: 3RM Jerk: 1RM MetCon – 15 Minute AMRAP: 15 Sit-Ups 15 Unbroken Double-Unders (If you are good at Double-Unders increase this number to 25 unbroken.) We have been hyping the Christmas Party. Now we need to hype this Saturday’s FREE CLASS! Why is this one …
Tag Archives: Christmas
WOD at the house
Hey guys! I hope you had the best Christmas of all time and ate tons of Paleo friendly treats! However, Monday has come and it’s time to get back on the workout wagon. Today and tomorrow we will post at WOD you can do at your house with no need for equipment. warm-up: 10 walking …
More Christmas Fun
Warm-up: (45/25lbs) 10 Lunges, 10 Squats, 10 Behind the Neck Push-Press 10 Good Mornings, 10 Backwards Lunges x2 Snatch Pulls: 1-1-1-1-1 Front Squat: 3×10 seconds max reps (75% 1RM) MetCon – Christine: 500m Row 12 Deadlifts (BW) 21 Box Jumps (24/18”) Merry Christmas everyone! Christine as a MetCon proved to be a good day to …
20 min. o’ Fun!
Warm-Up: 3 Normal, Wide, & Narrow Push Ups / Squats x’s 2, 10 Dips, 20 Walking Lunges, 3 min. in bottom of squat. PP: 10 reps @ maximum achievable weight every 30 seconds. MetCon – Cindy AMRAP in 20 min. of 5 Pull-Ups 10 Push-Ups 15 Air Squats -Wow. Excellent efforts thread the theme of …
Hours
Warm-up: 20 Arm Circles, 5 Snatch High Pulls, 5 Muscle Snatches, 5 OHS, 5 Snatch Balance (45/25lbs), Hip Opener (1 minute each) Squat: 5-4-3-2-1 MetCon – Thruster Cluster: 5 sets of 5 single thrusters Rest 10 seconds between singles: 2 minutes between sets Try to progress in weight every set Finisher: 500m Row (85%) I …
Christmas Party Update
Ktowners! I know Jack Frost has some nasty weather planned for Knoxville today. We’ll see if ole Jackie actually pulls through. The party will go on as planned, but don’t feel like you have to come if the weather gets bad. Be safe and hopefully we’ll see you tonight! Don’t make me have decorated the …
What a day…
Warm-up: 2 Rounds – Strict Pull-ups (8/3), 15 Sit-ups, 10 DB Squat Cleans (35/20lbs), 10 Reverse Hypers Mobility: Thoracic Spine and Shoulders Double Unders: 5 Max Attemps (for board) MetCon – I Am Lumberjack: 20 Minutes 1-arm KB work (50/35lbs) Swing Clean & Jerk Snatch OHS Turkish Get-Ups (Once the clock starts you cannot set …
Every weight has a home.
Warm-up: 15 Supine Ring Rows, 15 Front Squats (45/25lbs), 15 Push-Ups x2 Olympic High Bar Squat: 5×2 (Keep the feet narrow with little turnout) MetCon – For Time: 1k Row Clean: 3×3 @ 70% 1RM (Touch-N-Go) Finisher: 2×10 Archer Push-Ups, 2×20 seconds Couch Stretch Hey all! Before I get into the post I just wanted …
That Time Again
Warm-up: 10 Dips, 10 Walking Lunges w/ Twist, 10 Reverse Hypers, 10 V-Ups x2 Clean and Jerk: 1RM MetCon – For Weight: 1 C&J (80% 1RM) on the minute for 15 minutes Hey Ktowners! Here are some announcements for you… 1) DIVA got her first pull-up last week which was about a 4 month or …
Last Day Before Christmas!
Warm-Up: Tire Drags (Sleigh Pulls) x 4, 100 Jump Ropes, Repeat Tire Drags Front Squat: 5RM MetCon – 3 Rounds For Time: 5 Muscle Ups 30 KB Swings (50/35lbs) -Twas the night before Christmas (eve) when all through the gym, not a CrossFit’er was stirring, not even a…..wait a minute, that’s not right! More like …
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