Crossfit Knoxville

Wednesday, June 19, 2013

Front Squat- 5RM
then…
3 Rounds for time of:
Run 200m
20 One Arm KB/DB Snatch (Alternate Arms)

Tuesday, June 18, 2013

Deadlift- 3RM
then…
5 Rounds for time of:
20 one-arm KB presses (10/Arm) 53/35
10 Box Jumps/Step-ups

Monday, June 17, 2013

“Michael”

Three rounds for time of:
Run 800 meters
50 Supermans
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his
family can never be repaid but only honored by remembering Michael and remaining free.

Red Friday, June 14, 2013

“Luce“
Three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion,
20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009
in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire
improvised explosive device. He is survived by by his wife Kendahl Shoemaker
and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Thursday, June 13, 2013

Bench Press/Floor Press- 3 RM
then…
AMRAP in 6 minutes of:
10 Push-ups
10 KB High Pulls
10 Sit-ups

Wednesday, June 12, 2013

Technique Work:
Hang Power Snatch + Overhead Squat
then…
For time:
800m Run
30 Hang Power Snatch+Overhead Squat
800m Run

Tuesday, June 11, 2013

Clean & Jerk- 1RM

Monday, June 10, 2013

WOD:
Press- On the minute for 10 minutes
3 Shoulder press from the ground 80% 1RM
then…
AMRAP in 6 minutes of:
2 KB/DB Clean+2 KB/DB Push Press+2 KB/DB Rack Lunge

Red Friday, June 7, 2013

“Josh”
For time:

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Thursday, June 6, 2013

Deadlift- 3RM
then…
“Tabata”
Push-ups
Rest 2 minutes: During the rest 200m run
then…
Sit-ups