Rest Day
10:00am Partner WOD 11:00am Games Open WOD
CrossFit Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
A. 5 Rounds
30 calorie row 30 situps
B.
3 attempts at max distance farmer's carry Kettlebell or Dumbell in each hand (53/35)
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2010 at Sectionals. Before there was an Open.
A. 1RM Squat Clean
B. 20min EMOM
even: 12 Burpees
odd: Clean & Jerk @ 75-85% of part A
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Tara gutting it out for 16.3!
"Filthy Fifty" For time:
50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
Post time to comments.
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Today's CrossFit Games Open 16.3 shout out goes to Michael Lamanna and Alex Ashoff!
A double shout to Michael for taking an epic road trip to Rogue with me for the set up!
A. Deadlift 5x5
B.
5 rounds of:
5 HSPU 5 Thrusters (95/65) 5 Pull-ups
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Today's CrossFit Games Open 16.3 Shout Out goes to Grace Ferguson for a breakthrough day on Bar Muscle-ups and the beating that came with them.
Rest Day ____________________________________________________
I wanted to start the week off right and recognize some of our Athletes competing in the 2016 CrossFit Games Open.
Today I want to recognize Byron Nash for some amazing work yesterday!
Rest Day
10:00am Partner WOD 11:00am CrossFit Games Open 16.3
WORKOUT 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups
Men use 75 lb. Women use 55 lb.
Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.
Your score will be the total number of repetitions completed within the 7-minute time cap.
Tiebreak The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
A. For time:
10-9-8-7-6-5-4-3-2-1
Wallballs (20/14)
KBS (1.5/1)
Box jumps (24/20)
B.
Tabata Rowing
C.
Accumulate 2 min L-Sit
A. 2 RM Push-press
B.
3 rounds:
10 HPC (135/95)
50 Double-unders
A. OHS
5-4-3-2-1
B.
For time:
50 Thrusters (95/65)*
increasing rounds of "Cindy" each time the bar drops.
1st drop = 1 round, 2nd drop = 2 rounds, 3rd drop = 3 rounds, etc.
A. 2 RM Power Snatch
B.
Fot time:
3 rounds
10 Deadlifts (185/135)
10 Burpees
Then
100 Sit-ups
Then
3 rounds
10 Deadlifts (185/135)
10 Burpees
Rest Day
10:00am WOD 11:00am Games Open 16.2 First Heats
Workout 16.2Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
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. For time: Row 2K
50 Wallballs (20/14)
Row 1K
40 KBS (1.5/1)
Row 500m
30 Burpees
Row 250m
20 Pull-ups
A. Press 3 x 5
B. 10 min AMRAP
12 Box Jumps
14 T2B
16 Air Squats
18 Walking Lunges
20 Sit-ups
C. Tabata Plank Hold