A.
Every two minutes, for 16 minutes of:
Split Jerk x 1 rep
Build to today’s heavy single.
B.
Three sets for max reps of:
60 seconds of Shoulder-to-Overhead 115/75 lbs.
60 seconds of Box Jumps 24/20″
60 seconds of Rest
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
B.
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean 135/95 lbs
2 Front Squats 135/95 lbs
4 Front-Racked Reverse Lunges 135/95 lbs
8 Handstand Push-Ups
A.
Every 2 minutes, for 18 minutes:
Station 1 - Muscle-Ups x 3-6
Station 2 - Handstand Push-Ups x 6-10
Station 3 - Pistol Squats x 8-10 each leg
B.
For time:
40 Wall Ball Shots 20/14 lbs.
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots
Four rounds for max reps of:
60 seconds of Kettlebell Swings 32/24 kg
Rest 60 seconds
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump-Overs 24″/20″
Rest 60 seconds
60 seconds of Push Press 115/75 lbs
Rest 60 seconds
Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.
WORKOUT 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
B.
50-35-20
Kettle Bell Sumo Deadlift High Pull
20-35-50
Push-Ups
A.
4 sets of
Handstand Push-Ups x 6-12
Pinch-Grip Farmer’s Walk x 150'
L-Sit x 30-45 seconds
B.
For times:
Row 1000 Meters
Rest 2 minutes
Row 500 Meters
Rest until fully recovered then...
For times:
Assault Bike 50/35 Calories
Rest 2 minutes
Assault Bike 30/20 Calories
A.
Every two minutes, for 12 minutes:
Front Squat x 2-3 reps
B.
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts 155/105 lbs
10 Front Squats 155/105 lbs
A.
Four sets not for time of:
Single Arm Press x 8-10 reps each @21X1
Lean Away Pull-Ups x 3-4 reps @ 4111
Bottom’s Up Kettlebell Carry x 50' each arm
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Press 95/65 lbs
10 Box Jumps 24/20"
10 Ab Mat Stick Sit-Ups
In teams of 3, with one person rowing and one person performing the couplet, complete:
2000 Meter Row (each member of team)
12 Rounds (Total) of:
12 Box Jump Overs 24/20"
21 Kettle Bell Swings 24/16 kg
CrossFit Games Open Event 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. Overhead Walking Lunge
8 Bar Facing Burpees
25-ft. Overhead Walking Lunge
8 Chest-to-Bar Pull-Ups
Men lunge 95 lb.
Women lunge 65 lb.
Every 10 minutes, for 40 minutes, complete the following:
Run 800 Meters
Assault Bike 20/15 Calories
1-2 Rope Climbs
10-15 Ring Dips
A.
Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Max Reps @ 80%
B.
4 sets for times
Row 250/200m
8 Front Squats 165/115 lbs
12 Toes-to-Bar
Rest 1-2 minutes after each set
A.
Every 2 minutes, for 20 minutes:
Snatch x 1 rep
*build to today's 1 rep max
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches 115/75 lbs
30 Double-Unders
A.
3 sets not for time
Muscle-Ups x 3-8
Handstand Push-Ups x 8-12
Pistols x 8-10 each leg
B.
Every minute, on the minute, for 20 minutes:
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings 32/24 kg
Minute 3 – 10 Thrusters 95/65 lbs
Minute 4 – 10-12 Chest-to-Bar Pull-Ups
CrossFit Games Open Workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees to a 6" target
30 Snatches 75/45 lbs
30 Burpees to a 6" target
30 Snatches 135/75 lbs
20 Burpees to a 6" target
30 Snatches 165/100 lbs.
10 Burpees to a 6" target
Snatch x Max Reps 210/120 lbs.
A.
Take 15-20 minutes and build to todays
1 Rep Max Back Squat
B.
5 rounds for time of:
5 Back Squats 70-75%
10 Chest-to-Bar Pull-Ups
We want to thank you guys for the improvement we have seen in registration since our post in December. Please remember to register for any class you want to take before it starts and preferably well in advance of the start of class. As you have seen lately we have had some large classes and have been at near capacity, so it is not only important to register but also to do it well in advance. We want everyone to have the opportunity to participate in the class that they want to attend and registering early helps the coaches plan out class.
A.
3 sets not for time
Ring Row x 8-10
Handstand Push-Ups x 8-12
L-Sit x 30-45 seconds
B.
Every minute, on the minute for 24 minutes
1 - 45 seconds of Assault Bike
---Rest 15 seconds---
2 - 30 seconds of Box Jumps
---Rest 30 seconds---
3 - 45 seconds of Farmers Carry
---Rest 15 seconds---
4 - 30 seconds of Dumbbell Shoulder-to-Overhead
---Rest 30 seconds---
A.
Every minute, on the minute for 6 minutes:
Snatch x 4
B.
CrossFit Games Open Workout 14.4
Complete as many rounds and reps as possible in 14 minutes of:
60 Calorie Row
50 Toes-to-Bar
40 Wall Ball Shots 20/14 lbs.
30 Cleans 135/95 lbs.
20 Muscle-Ups