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Let’s take this one step further (or too far?).

Home/CrossFit Ktown Knoxville, Uncategorized/Let’s take this one step further (or too far?).

Let’s take this one step further (or too far?).

One of my all time favorite duos performing in one of my all time favorite hexology's attire.

Warm-up: 2 Rounds – 10 Leg Swings, 10 Small Arm Circles, 10 Large Arm Circles, 12/8 Hang Snatch High Pull, 12/8 OHS, 12/8 Snatch Balance (45lbs)

Skill: Rope Climb

MetCon – For Meters:
Partner Workout –
Each partner rows a 500m sprint back and forth for 20 minutes…
Every 4 minutes: 15 burpees and 15 sit-ups
Begin the 20 minutes with the burpees & sit-ups
Score is total meters rowed in the 20 minutes

Ok, short one tonight.  I am going to ask the tough question.  If you had to narrow all of those artists down to one, and then choose just one album, what would it be?  Remember, this is the one album you will ever get to listen to again while working out.

Without hesitation I am going with Gnarls Barkley’s St. Elsewhere.  Every song is money for working out.  The beats lend themselves well to a MetCon.  And I love Cee Lo Green’s silky smooth voice washing over me while getting my sweat on.

What is your choice?  Only one!

Coach G(narls Barkley)

P.S. – Look how versatile!

Gnarls Barkley as The Matrix.

Gnarls Barkley as Clockwork Orange.

Gnarls Barkley as Napoleon Dynamite.

By | 2017-04-25T14:39:11+00:00 April 19th, 2011|CrossFit Ktown Knoxville, Uncategorized|11 Comments


  1. Shh April 19, 2011 at 8:49 pm

    FYI G thats Gnarls as Pedro from Napoleon Dynamite. Goosh….

  2. crossfitktown April 19, 2011 at 8:50 pm

    Movie title, dewd!


  3. Callie April 19, 2011 at 9:01 pm

    Bad Boy Bill – Bangin’ In London…HOUSE MUSIC YA’LL…

  4. Brandon April 19, 2011 at 9:07 pm

    Weezer – The Blue Album.

  5. AG April 19, 2011 at 11:16 pm

    Pearl Jam – Ten

  6. Bucklington April 20, 2011 at 1:29 am

    I’ll go back and throw out some individual songs here…
    “All of the Lights” – Kanye
    “Silhouette” – Thrice
    “Look At Me Now” – Chris Brown
    “Heart of A Champion” – Nelly
    “Anthem for the Underdog” – 12 Stones
    “Let’s Go” – Trick Daddy (explicit may be pushin’ it ha)
    “Dragula” or “Feel So Numb” – Zombie
    “Take it to the Limit” – Hinder
    “Feel Like I Do” – Drowning Pool
    “Remember the Name” – Fort Minor
    “Soldier” – Savage
    “Taking You Down” or “Over and Under” – Egypt Central
    “I Just Died In Your Arms Tonight” – TPain ft Smitty
    “Around the World/Harder Better Faster Stronger” – Daft Punk
    “Good Vibrations” – Marky Mark
    “Rhythm is a Dancer” – Snap!
    “Hurt” – T.I.
    “Blow” – Atreyu
    “No Easy Way Out” – Robert Tepper(Original) or Bullet for My Valentine
    “Johnny, I Hardly Knew Ya” – Dropkick Murphys
    “Riot” – Sugarcult
    “The Art of Losing” – American HiFi
    “State of Massachusetts” – Dropkick M.
    “Galvanize the Empire” – Party Ben
    “Die Trying” – Art of Dying
    “One Step Closer” – Linkin Park
    “No Hands” – Waka
    “Finally Moving” – Pretty Lights (for the mob wods)
    “Rockstar 101″ – Rihanna
    “Replay”(Screamo Cover) – Close to Home
    “Perfect Insanity” – Disturbed (among others of theirs)
    “Papercut” – Linkin Park
    …I need to stop…criticism is encouraged, night y’awl

  7. Brandon April 20, 2011 at 8:25 am

    I just realized you used the word “hexology” in that caption. Dork.

  8. Rachel H April 20, 2011 at 9:55 am

    Ac/dc greatest hits!

  9. Rise Up April 20, 2011 at 10:16 am

    Outkast – Southernplayalisticadillacmuzik

  10. crossfitktown April 20, 2011 at 3:51 pm


    VA Underground. That is all the house music I need.


  11. Dougie Fresh April 20, 2011 at 5:10 pm

    If I had to choose one, it’d be Thrice – “Illusion of Safety”

Comments are closed.