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At the pricking of my thumbs…

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At the pricking of my thumbs…

"Last year's gift was amateur hour compared to what I have this year" - Anonymous

Warm-up: 2 Rounds – 5 Narrow, Normal, & Wide Push-ups, 10 Serratus Push-ups, Samson Stretch

Bench Press: 9×3 Dynamic @ 50% 1RM (should get 3 sets with each grip: narrow, normal, and wide)

Diamond Push-ups: 3 Max Sets

MetCon – Tabata:
DB Push Press (50/33% BW)
Supine Ring Rows

[20 seconds of DB PP, 10 sec rest, 20 sec ring rows, 10 sec rest]x8

Finisher: 3×10 Standing Band Back Extensions

Make sure you have your White Elephant gifts wrapped up for Sunday.  Remember, it can be ANYTHING.  Something old, something new, something stolen, something ragout.  It’s totally up to ewe!  Some people will bring something that is really cool, others will use their craft skills, and still others will bring a junky item that no one will want.

Also, and this is really just a call out at Jeph, make sure you look more than decent.  I know this means a lot of work for some of you.  Just get started early in the day.

Something wicked this way comes,
Coach G

P.S. – Brandon Bear wrapped in lights and doing Fran.


By | 2017-04-25T14:39:23+00:00 December 10th, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. Kirsten December 11, 2010 at 9:03 am

    Dude in that video is sooooo dreamy~

  2. Scott December 11, 2010 at 11:03 am

    Come on now Kirsten, I just ate!

  3. crossfitktown December 12, 2010 at 11:21 am

    Hahaha KK…so cute!
    -Miss J

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