August 2011 Archive
Friday, August 19, 2011
WOD:
2-4 800m Run, rest 5:00min, hold 5-10 seconds
or
2-4 1k Row, rest 5:00 min, hold 5-10 seconds
then…
AB work
Wednesday, August 17, 2011
Reminder: This weekend is the Crossfit Knoxville
Competition. Preregistration is at 8:30am and
the competition will start at 9am. There will
be NO FREE Saturday or Gymnastic Class this
week.
Also:
Thanks for all the athletes who want to be part of
the Crossfit Knoxville Affiliate Team. If you want
to be a part of the team or have any questions
please email Steve O @ steve@crossfitknoxville.com
if you haven’t already done so.
WOD:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Tuesday, August 16, 2011
WOD:
Squat 5×5 with added weight from last week.
then…
Row 500m for time
This is on the records board…
Monday, August 15, 2011
Via: Medical Billing And Coding
WOD:
AMRAP in 20 minutes of:
400 meter Run
Max Pull ups
Friday, August 12, 2011
WOD:
Running: 3-7 x 400m, rest 1:00, hold each effort within 2-3 seconds
or
Rowing 3-7 x 500m, rest 1:00, hold each effort within 2-3 seconds
then…
Ab Work
Wednesday, August 10, 2011
Focus- You need to narrow your thoughts to a focal point before every lift.
AMRAP in 8 minutes of:
30 Double Unders
10 Power Snatches (75, 45)
Tuesday, August 9, 2011
Want to be part of Crossfit Team Knoxville? We are
going to make a run at the 2012 Crossfit Games and
need athletes who are committed and driven to be a
part of this effort. It’s time to “Do Work” CFK! Details
coming soon…
Due to the installing of the new pull-up
station, the workout has changed…Enjoy!
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