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WOD at the house

WOD at the house

Maybe your house can workout with you?

Hey guys! I hope you had the best Christmas of all time and ate tons of Paleo friendly treats! However, Monday has come and it’s time to get back on the workout wagon. Today and tomorrow we will post at WOD you can do at your house with no need for equipment.

warm-up: 10 walking lunges, 10 serratus push-ups, 10 air squats, 15 arm circles

Handstand work – 20 attempts at max hold w/out a wall

(if you can’t do a HS at all, just practice the lift-off)

MetCon – For Time/Reps:

2 Minutes of Air Squats (As many as possible)

20 Burpees

2 minutes of Push-Ups (As many as possible)

Make sure to keep a stopwatch close to your feet so you know how long your working! Post time and reps of each to comments. I’m in Memphis and I’ll be posting my time/reps for all of you to see. I’m hoping to see some 5 minute times from you Ktowners!

Coach CBo


By | 2017-04-25T14:39:22+00:00 December 27th, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. rachael the diva December 27, 2010 at 9:56 pm

    James and I went to crossfit Ft. Walton Beach today. I got my butt kicked. I will post pictures when we get home soon.

  2. "G8r" Dave Parmly December 29, 2010 at 9:01 pm

    I thought hard on this and I think that 73 AS is off by 10. Should be 63.

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