Crossfit Knoxville

Tuesday, October 18, 2011

WOD:
Three rounds for time of:
Run 200 meters
10 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
30 Sit-ups
Run 200 meters
40 Squats

Monday, October 17, 2011

WOD:
5 Rounds for time:
5 Squat Cleans (135#/95#)
10 KB Swings (70#/53#)

Friday, Ocotber 14, 2011

WOD:
“Amazing Grace”
30 Reps Ground to Overhead

Thursday, October 13, 2011

WOD:
Back Squat- 5×5

Wednesday, October 12, 2011

WOD:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

Tuesday, October 11, 2011

WOD:
5 Rounds for Time: “CrossFit Games 2008″
275 pound Deadlifts, 5 reps (185 pounds for women),
10 Burpees

Monday, October 10, 2011

WOD:
5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest as needed between sets

Friday, October 7, 2011

WOD:
Front Squat- Work to a heavy set of 3
then…
21-15-9
KB Swing
Burpees

Thursday, October 6, 2011

WOD:
“Dirty 30″
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

Wednesday, October 5, 2011

WOD:
AMRAP in 12 minutes of:
5 Push Press (135/95)
10 Burpees
15 Sit-ups
Run 200m