Aug 6

By | Wods
Fitness Program: Warm up: 3:00 Bike or Row - 2x 10 Reverse lunges w/ OH reach back (5/leg) 10 Toe...
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Aug 3

By | Wods
Fitness Strength: Front Squat, 3 x 3 @ 50X1 tempo Then: Double KB Front Squat, 3 x 12, slow and...
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Aug 2

By | Wods
5x 500m Row Zone 1 200m SA farmers walk 2/1.5 (100m each) Then: 10 x 5, strict chin ups, rest...
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Aug 1

By | Wods
Fitness & Performance Strength: Back Squat 5 x 10, climbing to AHAP Fitness & Performance Metcon: AB Intervals: 3 Sets:...
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July 31

By | Wods
Fitness Strength: Push Press, 5 x 3 Performance Strength: 6x 2 Push Jerk + 1 Split Jerk, all moderate, technique...
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July 30

By | Wods
Fitness Strength: OHS 5 x 3 @ 32X1 tempo Performance Strength: Snatch 5 x 3, not tng, light to moderate...
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July 27

By | Wods
Front Squat 5 x 5 @ 65% Then: Bulgarian Split Squat 3x4 @ 50X1 tempo Then: 21-18-15-12-9-6-3 KBS 1.5/1 pood ...
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July 25

By | Wods
Fitness & Performance Strength: RDL 10-8-6-4 Then: Pendlay Row 10-8-6-4 Fitness & Performance Metcon: 8 Sets: 3 min window 150m...
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July 24

By | Wods
Fitness & Performance Strength: 5x :30 ME bench Press @ 135/75 :30 rest :30 ME strict pull ups :30 rest...
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Contact

Rocky Top Crossfit
1412 N 6th Ave
Knoxville, TN 37917

P: (865) 599-2527
E: info@rockytopcrossfit.com

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