Ann with the concentration!

Clint killing himself on the push-ups.

Will setting up for some power cleans.

Ben taking a minor break from "Erin."

Dave's no slacker on "Erin."

Warm-up: 12 Push-Press (45/25lbs), 10 V-Ups, 12 KB Swings (50/35lbs), 10 Goblet Squats (50/35lbs) x2

Mobility and Rolling

MetCon – Erin (as in Slocum):
5 Rounds for Time
5 Back Squats (BW)
25 Push-Ups
5 Power Cleans (BW/70% BW)
25 Sit-Ups

Finisher: Seal Stretch/ Hamstring Stretch

“Michael,” “Isabel,” “Grace,” “Nicole,” “Linda,” “CBo,” and “The Super G”; the list goes on and on of names that have been made into superstar workouts. You have tackled a lot of them and will continue to here at CrossFit Ktown. As we have surpassed our one year anniversary of making sweat angels and sexy bodies, we feel it is time to immortalize some of you with your own named workouts. Today was “Erin.” She was nasty, but I guess Ben likes that sort of thing. For some of our veteran members you may just see your name on the board as a WOD, so make sure you keep working hard for that honor. And if you don’t see your name up there, don’t feel badly because we love you just the same!

P.S. Check out CrossFit Ktown videos at our YouTube page. You may see yourself!

E$ pictures,
<3 Coach Miss J

By | 2017-04-25T14:39:39+00:00 July 13th, 2010|CrossFit Ktown Knoxville, Uncategorized|9 Comments


  1. Ben July 14, 2010 at 9:28 am

    LOVE IT!!!! It’s official, I need the bumper sticker that reads: “My wife can kick your wife’s A$$”

  2. Erin [as in Slocum] July 14, 2010 at 10:08 am

    Ben – HA! But seriously, don’t ever get that. ;c)

    Hiiiiyo! Loved this workout. I’m obviously a little bias [and super proud], but I really did love it. The push-ups sucked booty, but thankfully I requested “Party in the USA” to get me through that last round…

  3. Taylor July 14, 2010 at 11:20 am

    If miley cyrus doesn’t scream “PR,” then I don’t know what does.

  4. Ben July 14, 2010 at 11:55 am

    “Personal Regurgitation”???

  5. James July 14, 2010 at 12:13 pm

    Can I do Erin (as in the Metcon NOT as in Slocum) today? I hate to miss such a good workout…I have a few ideas for the Rise Up Metcon. MUUAHH HA HA HA!

  6. Dougie Fresh July 14, 2010 at 2:31 pm

    I can’t stop thinking of new, childish jokes in ref to yesterday’s metcon.

  7. Ben July 14, 2010 at 5:00 pm

    So happy to hear that Doug

  8. forrest July 14, 2010 at 7:07 pm

    this metcon looks awesome…maybe its just the power cleaner in me but i love it

  9. cna training July 15, 2010 at 2:56 am

    Terrific work! This is the type of information that should be shared around the web. Shame on the search engines for not positioning this post higher!

Comments are closed.