Travis and Bobby bringing it on home.

Warm-up: 50 Double-Unders, (10 Hang Muscle Snatches (45/25lbs), 10 GHD Sit-Ups, 10 Reverse Hypers x3), 50 Double-Unders

MetCon – McGhee:
30 Minute AMRAP
5 DL (275/185)
13 Push-Ups
9 Box Jumps (24”/18”)


Here is what you missed today at CrossFit Ktown, “McGhee,” the hero WOD. It is your fault for missing it because I told you it would be a good one. Here is a little info from the CrossFit mainsite on the person this workout is named after:

Corporal Ryan McGhee

“Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.”

Let’s constantly be reminded that while we work out here at Ktown or go about our daily lives there are troops serving us overseas putting their lives at stake. Take a moment of silence for them sometime today.

Taylor got 22 Rounds,
<3 Coach Miss J

P.S. Congratulate CBo on his graduation!

Run Forrest Run! (Sorry couldn't help it.)

By | 2017-04-25T14:39:46+00:00 May 12th, 2010|CrossFit Ktown Knoxville, Uncategorized|15 Comments


  1. Kerr May 12, 2010 at 11:21 am

    You guess ole Damien Walters would be good at crossfit?

  2. Ben May 12, 2010 at 12:20 pm

    Congratulations Coach on your graduation, that GRE can be tough…. I am even more excited though to be seeing you around CFKT a bit more.

    Taylor, nice work…as always.

  3. James May 12, 2010 at 12:20 pm

    I’ll modify the wod a bit but will do it at home…Kerr, that dude is sick! Those parkour/free runners have some skills.

  4. crossfitktown May 12, 2010 at 1:54 pm

    McGhee will be the WOD tomorrow for those who did not do it today (different WOD for those who came in today though). Although, a good day’s rest would probably serve you better. Holla.


  5. James May 12, 2010 at 3:49 pm

    I’m going to do a metcon that I do once a week. Mow, weed-eat, and sweep driveway for time…My PR is sub 30.

  6. Ben May 12, 2010 at 4:34 pm

    Nice…me too!

  7. crossfitktown May 12, 2010 at 4:44 pm

    I guess this is a metcon I will soon come to know well.


  8. Geri May 12, 2010 at 8:22 pm

    Who are you trying to kid? :)

  9. Taylor May 12, 2010 at 8:54 pm

    Everyone knows Grant’s gonna try to make cleaning and maintaining his new house a Metcon…The Grant — AMRAP in 1 hour: clean Grant’s windows, do his dishes, and scrub the bathroom with a toothbrush

  10. crossfitktown May 13, 2010 at 5:59 am

    Please people, G already asked me how much it was gonna cost him to have me mow his yard. I’m sure those other cleaning responsibilities will somehow come my way too.
    -Miss J

  11. Brandon May 13, 2010 at 6:59 am

    I wish Kirsten had your attitude about that Jessie. Instead I get “f that do your own laundry” :(

  12. crossfitktown May 13, 2010 at 9:30 am

    The secret is, Brandon, get a house and the girl will want to do all these things for you because it’s so novel. BABY!


  13. Brandon May 13, 2010 at 2:52 pm

    Yeah but what about when the novelty wears off?

  14. Taylor May 13, 2010 at 6:48 pm

    That’s when you have to rely on pure sexual energy…

  15. Kirsten May 14, 2010 at 5:05 pm

    yea well, maybe if brandon actually had any sexual energy left over (the majority of said sexual energy is typically focused on his crossfit man crushes-not that I blame him) to rely on I might respond more postively to cleaning, a chore that never ceases to end once bergin enters our humble abode. Throw a girl a bone here.

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