Crossfit Knoxville

Monday, August 1, 2011

WOD:
Back Squat- 5×5
Then…
1 Round for time of:
25 Box Jumps
15 Knees to Elbows
25 Box Jumps

Saturday, July 30, 2011

FREE CLASS at 9am. Come on by and give us a try! 356-9000

Friday, July 29, 2011

It’s Red Friday!

WOD:
Fran
21-15-9
Thrusters
Pull-ups

Thursday, July 28, 2011

WOD:
On the minute
Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Wednesday, July 27, 2011

WOD:
3 Rounds for time of:
6 Hanging Power Snatches
12 Box Jumps
15 KB Swings

then…
Work to a single on the Snatch

Tuesday, July 26, 2011

4-8 x400 Time Trial 3:00-4:00 min rest (all out effort)

Accumulate 50 sit-ups, 50 Russian Twists, 25 KtoE and 15 Toes to Bar

Monday, July 25, 2011

Pause Squats- Work up to a heavy set of 3

then…

AMRAP in 8 minutes of:
5 Pull-ups
10 Push-ups
15 Goblet Squats- Use a KB or DB for the squats

Crossfit Knoxville Weightlifting Competition Results

CFK Results
July 23, 2011
All weight is in pounds

Female
Name: Snatch Clean & Jerk Total
Jorja Clark 70/80/90 115/125F/125 215
Heidi Willocks 65/75/80F 115/120/125F 195
Jennifer Coffey 70/80/85 95/100/110 195
Lacy Sponcia 70/80/85F 95/105/110 190
Reanna Gillen 55/65/75 90/100/110F 175
Missie Young 65/70/75 90/95/100 175
Janice Mills 55/65/75 90/95/100F 170
Debbie Stairs 45/55/65F 60/75/90F 130
Joanna Loden 45/50/60F 55/60/65 115
Beth Richardson 40/45/50F 55/65/75F 110

Male
Name: Snatch Clean & Jerk Total
Ralston Baker 225/235/251 315/325/335F 576
Johnny Davis 190/200/210F 225/235/245F 435
Matt Greiner 185/195/205 225/230/235F 435
David Benedict 145/155/165F 185/195/210 365
Brad Lokitz 115/125/140 185/195/205F 335
Cory Schupp 125/135/140 175/185/190 330
Phil Walters 105/125/135 145/155/165 300
Mike Shopene 75/85/95 135/145/160 255
Jason Tucker 95/105/115 115/135/175F 250
Chris Dewan 115/135/150F DNF DNF

Saturday, July 23, 2011

NO 9am SATURDAY CLASS TOMORROW!

Crossfit Knoxville Weightlifting Event @ 10 a.m.

Friday, July 22, 2011

Don’t forget the CFK Lifting competition tomorrow @ 10am.
Come and have some fun and see what you can do!

The 9am Saturday CLASS is CANCELED due to the competition.

WOD:
1 Round for time:
10 Muscle-ups
15 Handstand push-ups
Squat clean, 20 reps
Run 600 meters