Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|info@crossfitktown.com

Day 2

Scott takes a quick breather on the V-Ups.

Warm-up: On your own…

MetCon – T-Pain:
4 Quarters – Rest 2 Minutes Between Quarters: Score = Box Jumps, Burpees, Push-Ups
1st Q: 7 Minute AMRAP:
NFL Shuttle Sprint x3
20 Box Jumps (24”/20”)
2nd Q: 4 Rounds for Time (7 Minute Cap)
L-Cone Drill x3
20 V-Ups
3rd Q: 7 Minute AMRAP:
Box Cone Drill x3
20 Burpees
4th Q: 4 Rounds for Time (7 Minute Cap)
Gasser Sprint
Bear Crawl (30m)
OT (Overtime): 5 Minute AMRAP
10 Push-Ups
Sprint 50m

Wow…what a Death Days WOD today. It might have been sadistic for us to put in that surprise overtime round, but it’s Death Days. You should know better by now. A few people have had the idea to throw a party for the finale of Death Days and we love it! So, meet up with us at Downtown Grill and Brewery Friday evening at 7:30pm. It will be very casual so don’t wear your evening gowns or tuxes. Oh, and even if you didn’t make it all 5 days you’re still welcome to come.

Oooo look at those pain face! Love it!

KV bustin out some shuttle runs.

Will the thrill burpee'n for his life.

Dave doing it big.

Jake with the big-ups.

CBo and Rise-Up V-Uping in unison.

We own the 4th quarter baby!

Overtime is a bia!

Dan the Man.

DIVA with her cardboard mat. She hates grass.

Hunter guessed about the overtime...smart cookie.

Good to see Dougie Fresh back in the gym!

Hope you enjoyed some Day 2 pictures (videos to come),
<3 Coach Miss J

By | 2017-04-25T14:39:00+00:00 August 2nd, 2011|CrossFit Ktown Knoxville, Uncategorized|13 Comments

13 Comments

  1. Coach G August 2, 2011 at 8:16 pm

    Not only is it good to see Dougie back in the gym, it is great to see him wearing the same exact outfit that he features in all of his pictures on the blog. Well done, Doug.

  2. Coach CBo August 2, 2011 at 8:26 pm

    Well done, indeed, Douglas. Awesome WOD, Tay

  3. Callie August 2, 2011 at 9:08 pm

    Lovin’ all the pics and pain faces this week!!

  4. Genna August 2, 2011 at 9:09 pm

    I love Diva’s cardboard mat. That is awesome.

  5. DIVA aka Rachael August 2, 2011 at 9:51 pm

    @genna- I tried to remind everyone that I don’t workout in grass or gravel so grant was nice enough to give me some “trash” cardboard to save me from the bugs and grass. I wouldn’t be a good ktown diva if I didn’t need a little extra support at the gym. Gotta love death days!!!

  6. T-Pain August 2, 2011 at 11:06 pm

    This doesn’t relate directly to Death Race, but it is an excellent, and SHORT, article about why we tell you to run the way we do.

    http://www.therunningfront.com/running-form/a-bit-about-footstrike/

  7. G8r Dave August 3, 2011 at 8:06 am

    OT was a classic. Funny to see the demented glee on the faces of the coaches as they “sprung the trap”. Why we entrust ourselves to these people is a mystery beyond my ken right now. But we do…

  8. Coach CBo August 3, 2011 at 9:08 am

    I foresee a possible “DIVA” WOD coming to Ktown soon. I wouldn’t exactly put it in Death Days, however.

  9. T-Pain August 3, 2011 at 9:18 am

    DIVA = Row 500m at 4:00 pace

  10. DFresh August 3, 2011 at 9:32 am

    Glad G noticed the outfit – wearing it everyday this week. You can’t smell so fresh and so clean (clean) during Death Days – it isn’t right.

  11. Erin August 3, 2011 at 4:01 pm

    Great WOD! I tell ya, after taking time off post-babe and coming back right before Death Days is killin’ me! I can’t feel my calves [well, it’s the right one only, actually], lower back, or arms. Yikes.

  12. Erin August 3, 2011 at 4:01 pm

    Oh, and we are SO there on Friday night!

  13. Coach CBo August 3, 2011 at 5:21 pm

    My calves are feeling those 120 box jumps in 7 minutes…

Comments are closed.