CrossFit HTK http://crossfithtk.com "Strong people are harder to kill than weak people, and more useful in general." - Mark Rippetoe Sun, 03 Mar 2013 17:45:54 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Workout of the Day – Tuesday 2/5/13 http://crossfithtk.com/workout-of-the-day-tuesday-2513/ http://crossfithtk.com/workout-of-the-day-tuesday-2513/#comments Tue, 05 Feb 2013 22:16:23 +0000 htk http://crossfithtk.com/?p=1205 1 minute at each station. After 1 minute, move to next. Clock does not stop. Count your reps. After 5 minutes, rest 1 minute. Power swing Wall ball sub Tire flip Sled drag Burpee box jump  

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  • Power swing
  • Wall ball sub
  • Tire flip
  • Sled drag
  • Burpee box jump
    •  

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    ]]>     http://crossfithtk.com/workout-of-the-day-tuesday-2513/feed/ 0     Workout of the Day – Monday 2/4/13 http://crossfithtk.com/workout-of-the-day-monday-2413/ http://crossfithtk.com/workout-of-the-day-monday-2413/#comments Mon, 04 Feb 2013 22:19:12 +0000 htk http://crossfithtk.com/?p=1208 Fast & Furious: AMRAP in 20 minutes. No rest. You can rest between circuits, but the goal is to work non-stop for 20 minutes. 10 Pullups 10 Kettle bell swings per arm 10 Plyo pushups 10 Knee tucks  

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    ]]>     AMRAP in 20 minutes. No rest. You can rest between circuits, but the goal is to work non-stop for 20 minutes.
    • 10 Pullups
    • 10 Kettle bell swings per arm
    • 10 Plyo pushups
    • 10 Knee tucks
     

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    ]]>     http://crossfithtk.com/workout-of-the-day-monday-2413/feed/ 0     Workout of the Day – Monday 1/28/13 http://crossfithtk.com/workout-of-the-day-monday-12813/ http://crossfithtk.com/workout-of-the-day-monday-12813/#comments Mon, 28 Jan 2013 14:56:32 +0000 htk http://crossfithtk.com/?p=1202 Sweet Sixteen- Tabata med ball slams Tabata power swings Tabata box jumps Tabata squats

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  • Tabata med ball slams
  • Tabata power swings
  • Tabata box jumps
  • Tabata squats

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    ]]>     http://crossfithtk.com/workout-of-the-day-monday-12813/feed/ 0     Workout of the Day – Thursday 1/24/13 http://crossfithtk.com/workout-of-the-day-thursday-12413/ http://crossfithtk.com/workout-of-the-day-thursday-12413/#comments Thu, 24 Jan 2013 14:02:24 +0000 htk http://crossfithtk.com/?p=1190 Little Eva - 3 Rounds for time: Run 8 laps 30 KBS (53#/35#) 30 Pullups

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    ]]>     3 Rounds for time:
    • Run 8 laps
    • 30 KBS (53#/35#)
    • 30 Pullups

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    ]]>     http://crossfithtk.com/workout-of-the-day-thursday-12413/feed/ 0     Workout of the Day – Wednesday 1/23/13 http://crossfithtk.com/workout-of-the-day-wednesday-12313/ http://crossfithtk.com/workout-of-the-day-wednesday-12313/#comments Wed, 23 Jan 2013 14:02:56 +0000 htk http://crossfithtk.com/?p=1193 Strength WOD #3 - BB push press 3×4 (5 rep max weight) Back squat 3×4 (5 rep max weight) RDL 3×8 (2 heavy DB/KBs) Bent row 3×5 Bench press 3×5 Finisher: Farmer’s walk – 3 sets

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    • BB push press 3×4 (5 rep max weight)
    • Back squat 3×4 (5 rep max weight)
    • RDL 3×8 (2 heavy DB/KBs)
    • Bent row 3×5
    • Bench press 3×5
    Finisher: Farmer’s walk – 3 sets

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    ]]>     http://crossfithtk.com/workout-of-the-day-wednesday-12313/feed/ 0     Workout of the Day – Tuesday 1/22/13 http://crossfithtk.com/workout-of-the-day-tuesday-12213/ http://crossfithtk.com/workout-of-the-day-tuesday-12213/#comments Tue, 22 Jan 2013 14:13:17 +0000 htk http://crossfithtk.com/?p=1196 The Interval Challenge- 4 Rounds for time – No rest! 12 Burpees 24 Pushups 36 Air squats Run 400m Finisher: Core

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    4 Rounds for time – No rest!
    • 12 Burpees
    • 24 Pushups
    • 36 Air squats
    • Run 400m
    Finisher: Core

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    ]]>     http://crossfithtk.com/workout-of-the-day-tuesday-12213/feed/ 0     Workout of the Day – Monday 1/21/13 http://crossfithtk.com/workout-of-the-day-monday-12113/ http://crossfithtk.com/workout-of-the-day-monday-12113/#comments Mon, 21 Jan 2013 23:34:26 +0000 htk http://crossfithtk.com/?p=1158 Density Day - Block One – 10 Minutes: 2 DB/KB snatches per arm 6 Box jumps (24″/20″) Block Two – AMRAP in 10 Minutes: 6 Pullups 10 Med ball slams (20#/15#) Block Three – AMRAP in 5 Minutes: Rope turns

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    ]]>     Density Day -
    Block One – 10 Minutes:
    • 2 DB/KB snatches per arm
    • 6 Box jumps (24″/20″)

    Block Two – AMRAP in 10 Minutes:
    • 6 Pullups
    • 10 Med ball slams (20#/15#)

    Block Three – AMRAP in 5 Minutes:
    • Rope turns

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    ]]>     http://crossfithtk.com/workout-of-the-day-monday-12113/feed/ 0     Workout of the Day – Saturday 1/19/13 http://crossfithtk.com/workout-of-the-day-saturday-11913/ http://crossfithtk.com/workout-of-the-day-saturday-11913/#comments Sat, 19 Jan 2013 23:40:13 +0000 htk http://crossfithtk.com/?p=1162 Workout of the Day - Four 6-minute intervals for max rounds of: 5 Burpee broad jumps 10 Air Squats 15 Walking Lunges Your score is the total number of rounds completed in 24 min. If you’re a badass, you will have no rest periods. If you’re a puss, you’ll rest in intervals of 75, 90 Continue Reading

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    ]]>     Workout of the Day -
    Four 6-minute intervals for max rounds of:
    • 5 Burpee broad jumps
    • 10 Air Squats
    • 15 Walking Lunges
    Your score is the total number of rounds completed in 24 min.

    If you’re a badass, you will have no rest periods. If you’re a puss, you’ll rest in intervals of 75, 90 and 120 seconds.

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    ]]>     http://crossfithtk.com/workout-of-the-day-saturday-11913/feed/ 0     Workout of the Day – Friday 1/18/13 http://crossfithtk.com/workout-of-the-day-friday-11813/ http://crossfithtk.com/workout-of-the-day-friday-11813/#comments Fri, 18 Jan 2013 23:41:51 +0000 htk http://crossfithtk.com/?p=1166 Workout of the Day - Pull-up and Dip “Ladder”: 1-2-3-4-5-6-7-8-9. Then repeat backwards

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    ]]>     Workout of the Day -
    Pull-up and Dip “Ladder”: 1-2-3-4-5-6-7-8-9.
    Then repeat backwards

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    ]]>     http://crossfithtk.com/workout-of-the-day-friday-11813/feed/ 0     Classes Canceled Tonight and Friday Until Noon http://crossfithtk.com/pm-classes-canceled-today-thursday/ http://crossfithtk.com/pm-classes-canceled-today-thursday/#comments Thu, 17 Jan 2013 20:18:11 +0000 htk http://crossfithtk.com/?p=1153 Due to inclement weather we’re going to be closing early today (Thursday) and until noon on Friday. Sorry for any inconvenience!

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