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Day 1

Michelle is going for the full five.

Warm-up: 15 Dislocates, 10 Leg Swings (all ways), 1 Minute Bottom of Air Squat, 10 Serratus Push-Ups, 15 Push-Ups, 20 Air Squats, Warm-up Clean/ Pull-Ups

MetCon – The C-Boss:
Unbroken Squat Cleans (BW/80%BW)
Unbroken Chest-to-Bar Pull-Ups
(Every time a set is broken there is a 200m run penalty. The runs accumulate after each exercise. Ex: 5 sets of cleans = 4 breaks = 800m run directly after cleans. The same rule applies to the pull-ups.)

Welcome to Death Days.

Look at that concentration.

Day 1 down!

Get it Brit!

Jacked and Tan!

6:30 before.

6:30pm after.

Go Dave!

Chrissy Rx'in it!

Buck Rx'in as well!

Good work,
<3 Coach Miss J

By | 2017-04-25T14:39:01+00:00 August 1st, 2011|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. Rise Up August 2, 2011 at 7:45 am

    Quads and posterior chain are a little sore, shoulders are smoked, bruised chest with bar rash, skin on my hands hurt, and my thumbs feel like they’ve been smashed with a hammer from hook gripping. Overall, day one was not too bad.

  2. Coach CBo August 2, 2011 at 10:50 am

    I wanna see some quad bruises today, folks! SHOW THOSE LEGS!

  3. Ben August 2, 2011 at 11:03 am

    @Coach CBo
    I gotchu!

  4. crossfitktown August 2, 2011 at 11:33 am

    I want to see the bruises your souls have accumulated.


  5. Coach CBo August 2, 2011 at 12:25 pm

    Any guesses on what today’s WOD will look like? I’ll give you a hint…it’s called the T-Pain

  6. Braers August 2, 2011 at 4:18 pm

    Isabel x 5?

  7. Ben August 2, 2011 at 4:36 pm

    I bet there are a bunch of stuffed teddy bears and unicorns involved.

Comments are closed.