Crossfit Knoxville

Friday, March 30, 2012

WOD:
Front Squat – 5 reps x 5 sets, rest 2 minutes
then…
Rope Climb – 2 reps x 4 sets
Tire Flips- 5 reps x 5 sets

Thursday, March 29, 2012

WOD:
Push Jerk – 3 reps x 5 sets, rest 2:00 minutes
then…
AMRAP in 5 minutes:
5 Jumping Burpee Toes to Bar/Ring
25 Double Unders

Wednesday, March 28, 2012

WOD:
5 rounds for time:
400 m Run
20 Wallballs

Tuesday, March 27, 2012

On the minute for 7 minutes:
7 Power Cleans – 165#/100#
then…
On the minute for 7 minutes:
14 Box Jumps – 24″/20″
then…
On the minute for 7 minutes:
21 Sit-ups

Monday, March 26, 2012

Darlene eating Paleo while at Disney World!

WOD:
Back Squat 5×5
Pull-ups between sets
then…
500m row for time

Friday, March 23, 2012

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

Thursday, March 22, 2012

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, March 21, 2012

WOD:
Perform 5 rounds of this:
No time component

15 Box Jumps
10 Hang cleans

Tuesday, March 20, 2012

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

Monday, March 19, 2012

Three years ago very close to this date we moved
into this location and became Crossfit Knoxville.
We would like to thank each and everyone of you
for being so awesome and for making us what we
are today, the best gym in Knoxville!

After the first workout in the gym.

Technique Week

WOD:
There will be multiple work stations that you have to
focus on your technique