Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|

Watch your top knot.

Watch your top knot.

Let’s take it way back…

Warm-up: Row and Joint Mobility

Goblet Squat: 3×10 heavy

1a) Weighted Pull-up: 7×3 @ 70%
1b) Bench Press: 7×3 @ 70%

MetCon – AMRAP in 4 min:
Double Unders

You can come up for air now.  The release is upon us.  CrossFit Ktown Open workout 12.8:

-500m Row
-Rest 10 minutes
-8 min AMRAP of Thrusters @ 60% – 5 burpees on the minute every minute beginning with 0

Base score is 500.  You then subtract your row in seconds.  And then you add your total number of completed thrusters.  A 1:32 row with 46 thrusters would give me a 500-92+46=454.

In the video I incorrectly said thrusters at 65%.  I’m sorry.  I was drunk.  And incredibly wrong.  Have the heart to forgive me.

I hope you enjoyed the raw, one-take video,
Coach G

P.S. – Please don’t freak out as I just uploaded the video and it is processing.  Let’s keep the texts down in the teens tonight.

By | 2017-04-25T14:38:41+00:00 April 12th, 2012|CrossFit Ktown Knoxville, Uncategorized|11 Comments


  1. T-Pain April 12, 2012 at 1:50 am


  2. crossfitktown April 12, 2012 at 3:09 am



  3. The Thrill April 12, 2012 at 3:51 am

    A WOD full of pathos and cathartic passion.

  4. crossfitktown April 12, 2012 at 11:50 am

    Everything I do is filled with pathos and catharsis.


  5. Rise Up April 12, 2012 at 12:34 pm

    The pathos was definitely accomplished by that musical masterpiece playing in the background.

  6. Samantha April 12, 2012 at 12:59 pm

    Wait a minute here! First of all, G, your thruster weight cannot be correct. Was that example weight? Second, is there any benefit to doing a heavier weight (besides the long term gains, blah blah)? I am seriously regretting not sandbagging my 1RM thruster…

  7. G8r Dave April 12, 2012 at 1:15 pm

    Barber will be an appropriately melancholy soundtrack as I sit and consider the approaching experience with Kalsu, though Holst’s “Mars” will be playing as I drive to the gym…then maybe “O Fortuna” during the WOD? Short, so trainer’s discretion of anything else after that…

  8. crossfitktown April 12, 2012 at 2:05 pm


    You are correct. My max thruster is not 90lbs. Clever girl.


  9. Dougie Fresh April 12, 2012 at 3:20 pm

    “The moment you’ve all been waiting for” is G’s standard and default intro on these videos. I don’t have a joke or anything, just something I noticed.

  10. G8r Dave April 12, 2012 at 3:30 pm

    Sam’s no raptor.

  11. G8r Dave April 12, 2012 at 4:33 pm

    I promise, I had NOT read the current edition of CF Journal before rendering my initial observation above RE Barber, Holst, Orff. Promise. Just a geeky nerd.

Comments are closed.