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Peace up, Ktown down!

Peace up, Ktown down!

Copyright © Brittany Payne Photography

Warm-up: 10 Arm Circles, 10 Air Squats (regular and wide), 10 Push-ups; 2 Rounds – 7 False Grip Ring Pull-ups, 5 Knees-to-Elbows, 4 Skin the Cats (all done on rings)

Power Clean: 1 rep every 30 seconds for 10 minutes (60% of 1RM)

MetCon – AMRAP 5 min:
3 HSPU
7 Box Jumps (24/18”)

2 minutes rest

MetCon – Tailpipe:
Partner up!

500m Row

Hold KB (50/35lbs) in goblet position for the duration of partner’s row

Switch positions (1 Round)

Finisher: 2×10 Standing band back extensions

A couple of items on this blustery eve:

1) Get your name and the name(s) of significant other/family that you are bringing to the Christmas Cocktail Spectacular Party Lollapalooza Bash 2010.  The date is December 12th and the time 6:00PM.  This party is a time-honored tradition here at The Ktown.  Be looking for your white elephant gift, and be researching your recipe.  Make ready!

2) Dress warm next week.  It is supposed to be cold, and the heat is not yet fixed.  All of the veterans should be used to it though since we never ran the heat at Ktown 1.0.

That is all for now.

Can’t wait to see everyone all dressed up,
Coach G

Copyright © Brittany Payne Photography

Copyright © Brittany Payne Photography

Copyright © Brittany Payne Photography

Copyright © Brittany Payne Photography

Copyright © Brittany Payne Photography

Copyright © Brittany Payne Photography

By | 2017-04-25T14:39:23+00:00 December 3rd, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments

3 Comments

  1. crossfitktown December 3, 2010 at 8:25 pm

    No turkeys were harmed during this workout. On the contrary, we donated all turkeys to FISH ministries after the workout!

    G

  2. Callie December 4, 2010 at 12:22 pm

    ^ “i like”
    big props to Brittany on all the awesome photos as well!!

  3. Ben December 6, 2010 at 10:34 am

    In my unbiased opinion the quality of the the photos on the site have “raised the bar”

Comments are closed.