Warm-up: (15 Lunges, 20 Sit-Ups, Row 300m x2), Foam Roll T-Spine Snatch Balance: 1RM Snatch: 6 Singles at 70% 1RM Speed Squats: 10×2 on the minute MetCon – For Time: 80/50 Push-Ups (Chest-2-Ground) (Every time you break do 10 air squats) This past weekend was an all around success. G’s meeting in Nashville with the …
Tag Archives: CrossFit Knoxville
Go play!
Warm-up: 12 Box Jumps, 10/5 Dips, 10 GHD Back Extensions x3 Press: 3×5 MetCon – 21-15-9: Superswings (Like a KB Swing but with a 180° rotation at the top) Supermans Pull-Ups Finisher: Hip Opener Stretch, Samson Stretch, Front Split, Side Split (Hold each for 30 seconds) Go outside! It has been beautiful lately and there …
Back-Off
Warm-up: Waiter’s Walk circa bldg. (35/20lb KB), 15 Wall Balls (20/12lb), Ktown Snatch Barbell Complex (45/25lb) Clean and Jerk: 6 Singles at 70% 1RM MetCon – Not for Time: 1K Row Finisher: Work on the Kipping Pull-Up/ G.O.A.T For a rainy Thursday we had a pretty good day at CFK with lots of smiling faces. …
Ahh Sandbags
Warm-up: 10 KB Swings (50/35lb), 10 Plate Snatches (45/25lb), 10 Reverse Hypers, Samson Stretch (30 Seconds each leg) Deadlift: 5RM at 80% 5RM Speed Squat: 10×2 on the Minute (Same weight a last week) MetCon – Tabata: Toes-2-Bar Finisher: Seal Stretch (30 Seconds), Frog Stretch (30 Seconds), 15 Pull-Ups Just a few announcements today and …
Paleo Wins!
Warm-up: Samson Stretch (30 Seconds each leg), 10 Leg Swings (Forward/Laterally), Hip Opener Stretch (30 Seconds each leg), [15 Overhead Walking Lunges (45/25lb), 10 Dips, 15 Dislocates x2] Bench Press: 3×5 Agilities: Speed Ladder Drills MetCon – 3 Rounds for Time: 500m Row Sandbag Carry 200m (60/40lb) 20 GHD Sit-Ups I will keep this short …
Air Squats
Warm-up: 10 Parallette Push-Ups, 15 OHS (45/25lb), 20 Sit-Ups, 30 Double-Unders x2 Snatch: 10 Singles at 70% 1RM Front Squat: 3×5 MetCon – 3 Rounds for Time: 14 KB Snatches (7 each arm) (50/35lb) 7 Burpees 30 Air Squats I love when air squats come up in a WOD. First of all, you always think …
The many faces of “The Badger”
Warm-up: Hip Mobility – Lunges (F, B, S), Pigs on Ice Skates, Hip Opener; Shoulder Mobility – Arm Swings (all directions), 20 Dislocates, Inchworm MetCon – Badger: 3 Rounds for Time 30 Squat Cleans (95/65 lbs) 30 Pull-ups 800m Run Finisher: Have a fantastic Easter weekend. First order of business: don’t forget about our FREE …
April Fool’s Day
Warm-up: Tricep Kickbacks, Bicep Curls… April Fool’s Anyone? CFWU, Tire Drag (40m) x2 Bench Press: 3×5 MetCon – Hill Sprints: 10 – 10m 6 – 50m 2 – 100m Happy April Fool’s everybody! Did anyone get you with a good prank today? If so, let’s hear about it in the comments. Remember on Saturday we …
Injured?
Warm-up: 20 Leg Swings (all directions), Lunges (Side, Backwards, and Forwards 20m), Pigs on Ice Skates (20m), 10 Arm Swings (all directions), 25 Dislocates, Snatch Grip Press (Work up to Medium Wt.) Overhead Squat: 1-1-1-1-1 Front Squat: 1-1-1-1-1 Back Squat: 1-1-1-1-1 (Try to increase by 10lbs for each single) MetCon – Not For Time: 1K …
Guest post by …?
Warm-up: 10 GHD Back Extensions, 15 Abmat Sit-Ups, 10 Dislocates, 10 Presses (45/25lbs) x3 Push Press: 1-1-1-1-1 MetCon – For Time: 21-15-9 Deadlifts (225/155lbs) Box Jumps (24”) Knees-2-Elbows Finisher: Hip Opener Stretch, Frog Stretch, Splits Yield – To give over possession of, as in deference or defeat; surrender We as human beings spend every day …
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