Crossfit Knoxville

Thursday, December 1, 2011

WOD:
Snatch Complex (will be modified based on flexibility and skill):
Work up to a heavy weight with good form:
Muscle Snatch
Snatch Balance
Power Snatch
Overhead Squat
Rest 15-30 seconds then…
Snatch

Repeat as needed.

Wednesday, November 30, 2011

WOD:
Push Press- 3×3
then…
3 Rounds for time of:
10 Pull-ups
20 KB Swings
30 Box Jumps

Tuesday, November 29, 2011

WOD:
Power Clean to a heavy single
then…
AMRAP in 10 minutes of:
3 Power Cleans
5 Toes to Bar
10 Wall Balls

Monday, November 28, 2011

WOD:
Back Squat- 3×5
then…
As many Burpees as possible in 5 minutes

Friday, November 25, 2011

WOD:
50 Pull Ups
50 Push Presses (115, 80)
50 Sit Ups
50 Front Squats (115, 80)

Thanksgiving Day

Happy Thanksgiving from Crossfit Knoxville!

Closed for the holiday…
Will resume normal schedule on
Friday, November 25, 2011

Wednesday, November 23, 2011

WOD:
Bench Press- Work to a heavy set of 5
then…
AMRAP in 10 minutes
5 Pull-ups
10 Push-ups
15 Squats

Tuesday, November 22, 2011

WOD:
5 Rounds for time:
200m Run
15 Kb Swings
15 Box Jumps

Monday, November 21, 2011

Crossfit Knoxville athlete Roger Paul ran the
Secret City Half Marathon Race this weekend.
He met his goal time by 16 seconds. Way to
go Roger!

WOD:
Back Squat- 5×5
then…
Row 500m for time

Friday, November 18, 2011

WOD:
Power Cleans- 3×3
then…
Death by Burpees
On minute one do one burpee.
On minute two do two burpees, etc.
Continue until you cannot do the
set number in the minute.