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Open WOD 12.7

Open WOD 12.7

Get it girl.

Warm-up: Foam Roll T-Spine/ Legs (1 Minute Each), 15 KB Power Swings (50/35lbs), 20 Walking Lunges, 10 V-Ups x2

Speed Squats: 8×2 @ 50% 1RM

MetCon – 6 Rounds Not for Time:
400m Jog
1 Minute Plank
30 Sec Side Plank (Each Side)

Finisher: 4 Max L-Sits

Well guys, 12.7 is here! We got the video up one hour earlier than last week, so… progress? Maybe next week it will be on time.

Without further ado,
<3 Coach Miss J

By | 2017-04-25T14:38:42+00:00 April 5th, 2012|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. T-Pain April 5, 2012 at 1:06 am

    And…’s already been blocked because of a copyright violation

  2. L Shizzle April 5, 2012 at 1:11 am

    It would he great if I could watch it on my phone. But no on the mobile viewing.

  3. Samantha April 5, 2012 at 2:28 am

    It seriously is blocked…what?…I thought that was just a joke. What is happening…What is the workout?

  4. Coach CBo April 5, 2012 at 12:48 pm

    Lovin’ it!!! Excited to knock this one out!

  5. Rise Up April 5, 2012 at 1:50 pm

    I was wondering when the 15RM OHS was coming around, then tabata something else, OUCH! My weekend will be ruined.

  6. Ben April 5, 2012 at 2:24 pm

    So much for getting to sit down for another week. Stoked though, and I’m not sure if it was the USA singlet or the fact Coach G OHS’d 32Xs his body weight…

Comments are closed.