Crossfit Knoxville

Thursday, November 17, 2011

WOD:
OHS- Work to a heavy single
then…
3 Rounds For Time:
10 Overhead Squats (135, 95)
50 Double Unders

Wednesday, November 16, 2011

WOD:
Run 400 Meters as fast as you can
then…
AMRAP 6:
4 Deadlifts (315, 215)
8 Handstand Push Ups
12 Kettlebell Swings (53, 35)

Tuesday, November 15, 2011

WOD:
Back Squat- Work to a heavy set of 5
Max Effort Pull-ups between sets

Monday, November 14, 2011

WOD:
3 Rounds For Time Of:
Max Reps in 1 Minute Of
Wall Balls (20, 14)
Power Cleans (135, 95)
Toes To Bar
Box Jumps (24, 20)
Rest 1 minute Between Rounds. Score is Total Reps

Friday, November 11, 2011

IN HONOR OF VETERANS DAY

COE

Keith Adam Coe
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Ten rounds For Time of:

95 pound Thruster, 10 reps
10 Ring push-ups

Thursday, November 10, 2011

WOD:
21 – 15- 9
Row ( Calories)
Jerks (135, 95)
Box Jumps ( 24, 20)

Wednesday, November 9, 2011

WOD:
5 Rounds For Time:
30 Double Unders
10 Ring Dips
200 Meter Run

Tuesday, November 8, 2011

WOD:
AMRAP 10 minutes of:
5 Hang Squat Cleans (155, 105)
1 Rope Climb
5 Handstand Push Ups
1 Rope Climb

Monday, November 7, 2011

WOD:
CrossFit Total
Back Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max

Friday, Novemeber 4, 2011

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