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Ragnar Relay

Ragnar Relay

Trip down memory lane...Warrior Dash 2010.

Warm-up: Foam Roll T-Spine/Lats/Quads (2 minutes each), 10 Normal/Wide/Narrow Air Squats, 10 Normal/Wide/Narrow Push-Ups, 20 Each Arm 1-Arm KB Power Swings (50/35lbs), 3 Max 1-Arm Dead Hangs (each arm), 2 Minutes Bottom of Squat

Bench Press: Heavy Set of 2

Dynamic Bench Press: 3×3 Normal Grip, 3×3 Narrow Grip, 3×3 Wide Grip (60% of Heavy 2)

Work: 3×15 Banded Back Extensions, 3×12 Elevated Body Rows, 3×10 GHD Sit-Ups

Some updates:

2) Ktown has a Ragnar Relay Team which will be running from Chattanooga to Nashville in a two day race that begins tomorrow!
3) Paleo shirts are in for this challenge if you haven’t gotten yours already.

Now more about this Ragnar Relay Team… We want to say thanks already to everyone running on the Ktown Jacked and Tan Team. Our crew consists of Coach G, Coach CBo, Coach Miss J, Robert Orler, Chris Cope, Matthew Cumbee, Lindsey Crosnoe, Crissy Cannon, Katy Kalian, Fran Hahn, and Travis McCroskey. I’m sure this will be an awesome event. We will post feed to Facebook and Twitter so check for updates!,
<3 Coach Miss J

By | 2017-04-25T14:38:53+00:00 November 3rd, 2011|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. Erin November 4, 2011 at 9:16 am

    A. Good luck this weekend to all! Can’t wait to hear all about it.
    B. Nice pic! Still can’t get over the fact that Diva did WD in that dress.
    C. For all you Niceley’s fans [especially you, Dave]… just got an email that it’s 50% off on Bamski!

  2. Rachael the Diva November 4, 2011 at 4:47 pm

    Good luck on the race…I love to run but when grant mentioned sleeping bags that was enough for me to say No Thank You…but I do wish you all the best!

    PS- warrior dash + diva= a hot mess

  3. Rise Up November 4, 2011 at 9:31 pm

    K-towon Warriors at the Warrior Dash. Yeah buddy!

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