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Workouts

Rx.

 

Warm-up

Power Snatch: 10 min to build to heavy single

Power Snatch…20 sec…Power Clean & Push Press…20 sec – repeat for 8 min @ 80% of power snatch

MetCon – 3 Rounds:
1 min of each
Hand Release Push-ups
Toes to Bar
Overhead Walking Lunges (45/25lbs)

Those of you helping us to judge, we are having a judges meeting Friday evening at 6:30PM.  Please attend so we can go over movement standards at that time.  We will not have the time to do so Saturday morning.  It is very important that you make this meeting.

Also, some workouts released over on the Oktoberfest blog.  The remaining workouts release tomorrow, minus one surprise.  And no, the surprise is not a drinking WOD.  There will also be information on where to set your tents up, how to find us, and what colors to wear so as not to clash with each other coming out on the Oktoberfest blog in the next few days.

Coach G

By | 2017-04-25T14:38:28+00:00 October 24th, 2012|CrossFit Ktown Knoxville, Uncategorized|6 Comments

6 Comments

  1. Samantha October 24, 2012 at 1:36 pm

    Coach G & Miss J.
    I don’t even think I need to tell you my thoughts on one of the posted workouts. You know what I am talking about. I could say WHY?!?! I could assume this if your way to telling me we are not friends anymore. Maybe you guys think this is a great way to toture me (and LShizzle). But instead I will say this, thank you for keeping the distances short. I guess that is a good thing.
    Sincerely,
    Your Needy, Asthmatic, Opinionated, Hopefully-Favorite Ktowner Samantha

  2. Diva October 24, 2012 at 4:51 pm

    What time does this fantastic volunteer need to show up and what will I be helping with? (this is important so that I can figure out the perfect attire)

  3. Coach CBo October 24, 2012 at 5:01 pm

    If you come at 6:30 on Friday we’ll have all that information for you! And Samantha, I figured you’d be super-psyched on the Hill spring/Brupee BJ/Row wod ;)

  4. Samantha October 24, 2012 at 9:54 pm

    So you were the culprit CBo….You can’t tell but I am shaking my fist at you…

  5. Jake October 25, 2012 at 12:27 am

    That most definitely looks like an Rx-ish athlete

  6. L Shizzle October 25, 2012 at 2:51 am

    ALL I CAN SAY SAM, IS AT LEAST ITS SHORT. THANKFULLY IT DOESNT LOOK LIKE ANOTHER GQRAGE GAMES WITH RUNNING AND CARDIO OUT THE BUTT, MAYBE I CAN MOVE SOME WEIGHT AND NOT FINISH LAST.

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