Crossfit Knoxville

Saturday Oct 1, 2011

Friday, September 30, 2011

WOD:
Perform 3 Rounds for time:

400m Run
Clean 10 reps alternating from Power clean and Squat clean.

Thursday, September 29,2011

WOD:
Front Squat- Work to a heavy set of 3
then…
AMRAP in 5 minutes of:
10 KB Swings
5 Pull-ups

Wednesday, September 28, 2011

WOD:
Move through this circuit slowly, but steadily, for as long as you can:

1 Rope Climb
4 Ring dips
10 Back Extensions
10 Sit-ups

Tuesday, September 27, 2011

WOD:
“Helen”
400m Run
21 KB Swings
12 Pull-ups

Monday, September 26, 2011

WOD:
Back Squat- Max set of 3
then…
Push Press- Max 1RM

Friday, September 23, 201

WOD:
Perform 5 rounds of this:
No time component

15 Box Jumps
10 Hang cleans

Thursday, September 22, 2011

WOD:
Ten rounds of this circuit

Five Pull-ups (Chest to bar)
Five Push-ups (Hand release)
Five Squats
Five Sit-ups
Five Back Extensions

1. No cheating, super-clean technique.

Wednesday, September 21, 2011

WOD:
3 sets; no rest:
3 KB snatch
3 KB push press
3 KB overhead lunge
Complete the series of 3 exercises on each arm, then repeat the series on the other arm. This constitutes 1 set.
then…
Back Squat- 5×5 @80%

Tuesday, September 20, 2011

WOD:
Run 400m
21 Presses
Run 400m
21 Push Presses
Run 400m
21 Push Jerks