Crossfit Knoxville

There will be NO Gymnastic Class Tomorrow

Steve O — Fri, 18 May 2012 20:57:08 +0000

Sorry for the inconvenience. There is still a mobility class at 8am
and a WOD at 9am.

WOD:
In teams of 2:
150 KB Swings
150 Overhead Sit-ups (Plate or Med Ball)
200m Run

Friday, May 18, 2012

Steve O — Thu, 17 May 2012 23:42:10 +0000

WOD:
3 Rounds for time of:
Run 400m
15 Overhead Squats

Thursday, May 17, 2012

Steve O — Wed, 16 May 2012 23:40:43 +0000

WOD:
In teams of 3:
Total points as a team at each station of:
3 minutes on/1 minute off
-Max tire flips (Each tire flip=1 point)
-Rowing (Calories=points)-Can use 2 rowers
- 50 meter sled push= (1 point)
- Wall Balls- Can use 2 balls (Each wall ball=1 point)

Wednesday, May 16, 2012

Steve O — Tue, 15 May 2012 23:38:41 +0000

“Sara”
WOD
800 M run
50 KB Swings
400 M run
40 KB Swings
400 M run
30 KB Swings
800 M run

Tuesday, May 15, 2012

Steve O — Mon, 14 May 2012 23:37:37 +0000

WOD:
Back Squat- 5×5
Pull-ups/Dips

Monday, May 14, 2012

Steve O — Sun, 13 May 2012 18:29:23 +0000

WOD:
10 Rounds of 1 minute on/1 minute off of:
10 Power cleans (135/95) 5 Push Presses
You must pick up where you left off from each round.
Score= Number of reps completed (15 per round)
Ex. 5 rounds+3 push-press= 78

Friday, May 11, 2012

Steve O — Thu, 10 May 2012 23:46:52 +0000

WOD:
“Bear Complex”
5 Rounds not for time of:
7 Rounds of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Thursday, May 10, 2012

Steve O — Wed, 09 May 2012 23:45:37 +0000

WOD:
30 Turkish Get-ups-Not for time (Buy-in)

then…
3 rounds for time of:
100m Farmers walk
15 KB Swings
10 Burpees

Wednesday, May 9, 2012

Steve O — Tue, 08 May 2012 23:44:53 +0000

WOD:
Back Squat- 5×5
Pull-ups

Tuesday, May 8, 2012

Steve O — Mon, 07 May 2012 23:43:49 +0000

WOD:
“Helen”
3 Rounds for time of:
400m run
21 KB Swings
12 Pull-ups