Warm-up: Run 400m, Run 400m Backwards, Agilities (do 10 of your favorites) Recovery: Tennis Ball Shoulder and Hips (5 minutes each) MetCon – 5 Rounds for Time: 20 Push-Ups 20 Lunges 20 Sit-Ups 20 Supermans 20 Air Squats Hey guys! Hope your week has started off on the right track and is going well. We …
Tag Archives: CrossFit Knoxville
My Bad…
Warm-up: 20 Walking Lunges, 400m Run, 10 Arm Circles (all directions), 10 Body Hugs, Samson Stretch (30 seconds) Push-Ups: 3 sets of max reps (rest 2 minutes between each attempt) MetCon – 3 Rounds For Time: Run 200m 15 Tuck Jumps Crab Walk 50m (Estimate the distances) Sorry everyone! I meant to post this last …
Finito!!!!
Warm-Up: 300m Row, Tennis ball work on muscle tissue – 5 minutes, CF warm-up, Burgener warm-up MetCon – The CBo: Row 500m 5 Rounds for time of: 3! Clean & Jerk + Snatch (135/95lbs) 2 Rounds of Cindy (5 Pull-Ups, 10 Push Ups, 15 Air Squats) Rest a minute b/n each round 500m row -It’s …
Grim Weeper
Warm-up: 10 Ring Push-Ups, 10 KB Swings (50/35lb), Run 400m x2 Mobility: 20 Dislocates, 10 Narrow Air Squats, Frog Stretch (30 seconds), Kip Swings MetCon – Grim Weeper: 25 Box Jumps (24”/18”) 15 Man-Makers (35/20lb DB’s) 400m Weight Carry (35/20lb DB’s) 50 Sit-Ups 12 Man-Makers 400m Weight Carry (35/20lb DB’s) 50 Sit-Ups 9 Man-Makers 25 …
Numero Tres
Warm-up: Foam Roll Lats/T-Spine/Quads, Run 400m, Agilities, Speed Ladder Fun, CFWUx1 MetCon – The Super G: 800m Run AMRAP 10 Front Squats (135/95lb) 10 Pull-Ups 10 Burpees 800m Run 20 Minute Time Cap (Time starts with the first 800m run. The last 800m run must be completed within the 20 minute time limit, otherwise it …
Day 2 and Counting…
Warm-up: 20 Air Squats, 10 Push-Ups, 10 Plate Squat Snatches (45/25lb), 15 DB Power Cleans (35/20lb), FW circa bldg. (50/35lb) Mobility MetCon – Miss J: 5 Muscle-Ups 10 Thrusters (135/95lb) 15 Handstand Push-Ups 20 Power Cleans (135/95lb) 25 Pull-Ups 30 KB Swings (50/35lb) 35 Sit-Ups 40 Box Jumps 45 Deadlifts (135/95lb) 50 Double-Unders It’s day …
Death Days at CrossFit Ktown
Warm-up: 2 Rounds – 10 Pistols, 10 Dips, 10 GHD Sit-ups, 10 Reverse Hypers, 10 Walking Lunges MetCon – Tabata FML: Front Squat (135/95lbs) Double Unders Overhead Walking Lunges (45/25lb plate) Push-ups And so it begins. Death Days 2010 has kicked off here at CrossFit Ktown, and even though it was Memorial Day we had …
Interactive Post…
Warm-up: Shoulder Mobility, 300m Row, 10 Pull-ups, 20 Walking Lunges, 10 Push-ups, 20 OHS w/ PVC Handstand Practice (preferably no wall) Squat: 20RM (whammy) MetCon – 5 Rounds for time: Muscle-ups (5/2) 10 Power Cleans (135/85lbs) 200m Run Alright Ktown, put your thinking caps on and step in to your way back machine. We are …
Josh
Warm-up: Tire Drag (20m), Broad Jumps (20m), Waiter’s Walk (20m) (50/35lbs) x4 Hip Mobility/ Foam Roll Mini MetCon – Athlete’s Choice: (Keep it around 2 minutes) MetCon – Josh: 21 OHS (95/65lbs) 42 Pull-Ups 15 OHS 30 Pull-Ups 9 OHS 18 Pull-Ups Just a reminder we have our free class tomorrow at 10AM. It will …
Paleolizzy Recipizzy
Warm-Up: CF Warm-Up x’s 2, 20 Dislocates, Burgener Warm-Up Snatch: 1RM, then 6 singles at 90% MetCon – AMRAP 8 minutes: 20 Sit Ups 30 1-arm DB snatches -I feel really awkward approaching some of you and saying, “Goodness gracious _______, you sure do look great!” I don’t want any of our clients assuming that …
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