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Friday Funday

Friday Funday

You guys did a lot of these today.

Warm-up: 10 Deep Lunges (45/25lbs), 10 Dislocates, 10 Press (45/25lbs) x2

Push Jerk: Heavy Set of 3 – Using Sets of 3

MetCon – 12 Minute AMRAP:
15 KB Swings (70/50lbs)
10 Box Jumps (24/20”)
60m FW (70/50)

Hopefully you have seen the 12.6 Ktown OPEN WOD for tomorrow. If you have not watched Crissy demo the workout video I would recommend doing so tonight! If for whatever reason you aren’t coming in tomorrow but want to do the workout, Saturday morning before the free class is an option. Keep in mind the coaches will probably be doing other workouts. Also, keep in mind you want to really score well and keep track of your points because there will be some sort of prize for the top finisher/s.

Points for 12.6:
8-9 Minutes = 600pts
9-10 = 550
10-11 = 525
11-12 = 500
12-13 = 475
13-14 = 450
14-15 = 425
15-16 = 400
16-17 = 375
17-18 = 350
18-19 = 325
19-20 = 300
20-21 = 290
21-22 = 280
22-23 = 270
23-24 = 260
24-25 = 250

***600 is the Max score possible while 250 is the lowest score possible. 250 points will be given to those who attempt the workout but can’t finish in the time cap.

Friday funday,
<3 Coach Miss J

By | 2017-04-25T14:38:42+00:00 March 29th, 2012|CrossFit Ktown Knoxville, Uncategorized|11 Comments

11 Comments

  1. L Shizzle March 30, 2012 at 12:55 am

    Dave I hope you didn’t pack up your cheerleader pompoms after the open, gonna need them to through those clean and jerks. Lol.

  2. G8r Dave March 30, 2012 at 1:05 am

    Shizz, wild horses can’t keep me away. My pom-poms gather no dust. A few meetings in the afternoon can be a problem. When will you be there? I’m shooting for noon.

    And you will kill this.

  3. G8r Dave March 30, 2012 at 1:08 am

    BTW, for those who don’t follow @G8rRanger on Twitter, this is an awesome video clip, well worth the time. I do not battle the disease he does, but he surely speaks to me, in his love for the sport that has given him a new perspective on life…I was waiting to hear him say “The Fellowship of Shared Suffering.” OC, he’s a Masters athlete. We have been around the block, a time or two.

    http://games.crossfit.com/video/my-recovery-program-pat-sprague

  4. L Shizzle March 30, 2012 at 1:09 am

    Don’t think I can pull off a nooner, probably more like the 3:30 or 4:30 class.
    I sure hope those jerks feel better than the ones today, cause I am just a little sore from the bench pressing yesterday.

  5. T-Pain March 30, 2012 at 1:48 am

    I did 12.6 tonight – 14:40. For those of you thinking it’s going to be fun, it isn’t.

  6. G8r Dave March 30, 2012 at 11:58 am

    “Fun”. not fun. Those little quotation marks make all the difference, Tay.

  7. Coach CBo March 30, 2012 at 1:32 pm

    Did 12.6 this morning…14:23. I second T-Pain’s comments. Annie is a completely different beast after 30 C&J’s at 65% 1RM

  8. Ben March 30, 2012 at 4:18 pm

    CBo and T you make my 15:55 sound pretty good!

  9. L Shizzle March 30, 2012 at 5:03 pm

    considering my double under skillz, I guess I’m shooting for under 20. boy oh boy

  10. Rise Up March 30, 2012 at 7:49 pm

    Did 12.6 last night… 12:32, then I woke up a few minutes later. Sunday Funday Maxey and Rachael (Diva) are running the Knoxville Marathon. Come out and support them if you can. Holla!

  11. Patrick April 2, 2012 at 12:10 am

    Got 12:36 on Saturday.

Comments are closed.