Crossfit Knoxville

Thursday, July 21, 2011

Don’t forget to wear Red tomorrow. We still have Red Friday
t-shirts for sale and the money goes to a great charity.

WOD:
Run 3 x (200m, 400m, 600m)
Work:
Rest ratio of 1:1. Rest the exact time it takes to complete each
distance in a set. For example, run 200m in 35 seconds, rest
35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.

Wednesday, July 20, 2011

WOD:
Three rounds for time of:
40 Double-unders
30 Box jumps
20 Kettlebell swings

Tuesday, July 19, 2011

WOD:
Back Squat- 5×5 add weight from last week.

Monday, July 18, 2011

WOD:
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

Friday, July 15, 2011

WOD:
4-8 x 400m, rest 1:30, hold within 3-5 seconds
then…
Deadlift- Work to a heavy set of 3

Thursday, July 14, 2011

WOD:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood