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Lock it out!

Warm-up: 10 KB SDHP, 15 Sit-Ups, 20 Standing Lunges, 5 Normal/Narrow/Wide Push Ups

2 Rounds Not For Time:
5 Slow Controlled Muscle-Ups
5 Max Attempts Double Unders
20 Rolling Pistols

MetCon – For Time:
1K Row
75 Air Squats
50 Plate Snatches (45/25lbs)
25 Wall Balls (20/14lbs)
50 Push-Ups
500m Row

This is Coach Miss J speaking (I didn’t want to wait until the end of the post for you all to know). I wanted to announce that I am doing a CrossFit class at the downtown Lululemon showroom this Saturday at 10am. Now I know we have our free class at 10am this Saturday, but it would be great to get some actual CrossFit Ktowners down at Lululemon. It helps to have some people who know what is going on and can help out with new people. It also makes the atmosphere really inviting. Hopefully some of you will be interested in showing up to help me out. You will still get a great workout, I promise.

Side note: If you are signed up for the CrossFit Open make sure to join the CrossFit Ktown affiliate. Then we will invite you to join our team.

Love Youins,
<3 Coach Miss J

By | 2017-04-25T14:38:46+00:00 February 16th, 2012|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. L Shizzle February 16, 2012 at 9:05 pm

    I have no luluemon gear thus I can’t come. Haha

  2. Braers February 16, 2012 at 9:41 pm

    I remember that wod. I did like 96 muscle ups in 2 mins.

  3. G8rDave February 16, 2012 at 9:46 pm

    I told T-Pain that we need to have a “Name That WOD” contest for the one we did today. I am amazed, as uncomfortable as it seemed to make everybody feel, that it has no name.

  4. Patrick February 16, 2012 at 10:32 pm


  5. Coach CBo February 17, 2012 at 10:35 am

    I love this picture because Braers looks like he has no legs

Comments are closed.