Another Day Down

Another Day Down

Clean and Jerks not allowed...split snatches; ok!

Warm-up: Roll Everything, 10 Dislocates, 10 Side Dislocates, 10 OHS (PVC), 10 Dislocates in Bottom of OHS

Skill: Snatch Work @ Light Weight

Snatch: Establish Your Personal Heavy 12.2 OPEN Weight; Perform 10 Reps

Good Mornings: 20 Reps @ Light Weight

Finisher: Roll, Mobilize, Recover

Thanks to everyone who showed up at Social Hour last night! We had a good turnout and a great time. If you missed it, we will be having more outside of the gym functions that everyone can be a part of. On a different note, don’t forget tomorrow is the OPEN here at Ktown. We will be CLOSED Saturday so it is vital you get your workout in before this weekend. If something major is happening please email or call us and we will try to work something out (or you may have to drop-in to another CrossFit). I can’t promise they will be as fun as Ktown (wink wink).

Let’s get ready to rumble!
<3 Coach Miss J

P.S. Homework: Roll, Mobilize, Hydrate, Eat Well, SLEEP!

By | 2017-04-25T14:38:45+00:00 March 1st, 2012|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. L Shizzle March 1, 2012 at 9:44 pm

    This is gonna be rough on the ole shoulders…lax ball here I come.

  2. T-Pain March 1, 2012 at 10:35 pm

    If you have 46 free minutes, this is worth watching.

  3. L Shizzle March 1, 2012 at 11:38 pm

    I really enjoyed the guy with so much hair on his shoulders that you couldn’t even see his tattoos. Lol. Now I just need to work on getting under the bar like that.

  4. G8rDave March 2, 2012 at 8:01 pm

    If you aren’t coming by the gym on these Open WOD days you are absolutely missing out on the best experience you could have to gain a sense of awe and wonder at the character and determination that beats at the heart of our Fellowship of Shared Suffering. I watched people doing AMAZING things: Cory, “I set a new PR…30 times!”, Karen and Brandi fighting and screaming for every rep, L-Shizz practically killing herself for one measly rep, just one, Noel refusing to fail on his 30th rep at 135#…as the seconds bled away, Buck the same thing, Forrest fighting up from the depths of a full overhead squat time after time. For all my fellow CFKT warriors: I salute you. You inspire beyond words. I am humbled to train alongside you.

  5. L Shizzle March 2, 2012 at 11:53 pm

    Dave thank you and the others so much for trying to help me get that 100 lb rep. I was just so close to PRing after 60 reps, lol, I wanted it. Watching others do these wods and having people cheering you is such a great experience, like Dave said everyone should check out a round or two. I’m dreading finding out what the next wod is bit excited for the gym experience of doing them. Good work all, there was some fierce PRing going down today.

  6. Mincey March 3, 2012 at 11:09 am

    The excitement from this WOD was incredible! I loved being a part of the cheering and a part of the competition. I feel like I’m pushing myself to a new level by being a part of the open and for the first time in my life I consider myself an athlete. Even if on the most basic, lowest level. Thank you all for the continued encouragement and the new family I am a part of!

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