Workout of the Day
METCON
“12:00 16.2”
In 12:00 Complete:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
Notes
Like Wednesday’s take on 17.3, this originally was a workout with gated rounds that required completion of segments of the workout within certain time frames in order to continue on. Today we’re doing a slightly more forgiving version of the workout that gives you 12:00 to get through the original first three rounds. Your score is time to completion or reps completed in 12:00.
For the Toes to bars scale to 15 reps per round if 25 is too much for you. Otherwise perform full volume hanging knee raises where you start at full extension and the knees travel above the hips at the top, or sit-ups also at full volume.
Choose three progressive weights that start with a challenging but doable load, then go to something is heavy and will be a grind and the final weight (if you even get there) is a reach to get more than a couple reps.
Official Scaled Options for the barbell from 2016
95 / 55 lb.
115 / 75 lb.
135 / 95 lb.
For the Double Unders, scale to 100 single unders per round.
CrossFit Group Class Programming Template (WK6/7)
Here is the 8:00 version of this workout from the 2016 CrossFit Open. Coach David was being judged and cheered on by celebrity CFSBK coaching alumni Noah Abbott and McDowell Myers.
49 CFSBKers are In The Open
The first CrossFit Open workout is in two weeks!!!! As mentioned previously, we’ll be running these workouts at Friday Night Lights as well as during every Saturday class…. so if you’re coming on Saturdays you might as well pass the vibe check and sign up!!!
Tristan Bel
Paul Bennett
Laura Berk
jacinto Bonilla
Dan Calanca
Tim Chen
Runit Chhaya
Sheryl Cohen
Michael Crumsho
Pierre Davidoff
Brian Davis
Katherine Day
Kim Dena
Christopher Dent
Lizzie Donahue
Cidney Falk
Brett Ferguson
Elizabeth Fine
Eric Flaxman
Katherine Fleming
Adam Fleming
Omar Francis
Michael Giordano
Lorenzo Gonzalez
Maria Heinegg
Darren Jer
Jesse Kimmel
Cathy Kolcun
Miriam Levin
Ashley Macha
Lauren Madden
Jacob Mnookin
Gerry Mullany
Matt Osman
David Osorio
Rana Rezvan
Suzanne Rollins
Evan Rosenstein
Lee Savage
Joseph Sinchak
Charles Smith
Jordan Spesak
Patrick Sullivan
Anna Turner
Miriam Uribe
Keith Walter
Renaldo Webb
Grant Wheeler
Jonathan Wright
Joel Zimmer