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I had to outdo G's pic :)

Warm-Up: 300m Row, Tennis ball work on muscle tissue – 5 minutes, CF warm-up, Burgener warm-up

MetCon – The CBo:

Row 500m

5 Rounds for time of:

3! Clean & Jerk + Snatch (135/95lbs)

2 Rounds of Cindy (5 Pull-Ups, 10 Push Ups, 15 Air Squats)

Rest a minute b/n each round

500m row

-It’s done, it’s over with! Congratulations for those of you who came in everyday for Death Days…congratulations for those of you who came in at all! Every single WOD was TOUGH, and it’s still hard to believe some of the performances that were witnessed within the walls of our small gym. To date, this has been the hardest week at CFKT, and to date it’s been the hardest work done at CFKT. Although this week is over, the mindset that has been developed over this past week should resonate and carry over into every WOD from here on out. The mental switch that has been flipped on in the mind in many of you increases the intensity of these workouts, and only when you push yourself to the limits will you receive the full benefit of our programming. Be mindful of this concept when approaching each WOD, no matter if it is a strength or a weakness.

-All in all, I couldn’t be more proud of each and every one of you! If you didn’t do every WOD on each day it was programmed and you want a shirt, we’ll be selling them. Let us know if you want one in advance!

-I personally think that “Miss J” and “The CBo” were the hardest for me…

Coach CBo

-Post to comments what your favorite/hardest for you WOD was:

Death Days may be over...but death is always waiting for another opportunity, another WOD! Be ready!

By | 2017-04-25T14:39:43+00:00 June 5th, 2010|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. crossfitktown June 5, 2010 at 3:46 pm

    I agree with CBo that you guys rocked out this week. You all will now have some deserved rest. If you came in 5 days this week please take at least 2 days rest and do some recovery. See you when we return!
    Miss J

  2. Brandon June 5, 2010 at 6:28 pm

    The Super G was the hardest, and had the best name.

    Well done Grant.

  3. Lee June 6, 2010 at 11:32 am

    I concur with Brandon- The Super G was the toughest.

  4. Ben June 7, 2010 at 10:07 am

    Such a fun Week! Great Job everyone.

Comments are closed.