16.1A

WOD:

50 KBS (53/35)

-THEN-

RUN A COMPLETE 5K

OPTIONS:

6  – 800 METER 

12 –  400 METER RUNS

24 – 200 METER RUNS

… COACHES CHOICE CASH OUT!

 

CROSSFIT OPEN 16.1

WOD:

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Notes
Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap.

VARIATIONS:

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Boys lunge 65 lb.
Girls lunge 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Boys lunge 45 lb.
Girls lunge 35 lb.

 

 

"CHRISTINE"

SKILL:

BOX JUMPS 

(3X3) – INCREASING HEIGHT

WOD:

“CHRISTINE”

3 RFT

500 M ROW

12 BODYWEIGHT DEADLIFTS

21 BOX JUMPS (24/20)

 

WE'RE ROWLING!

WE’RE ROWLING TODAY FOLKS!:
 
– In teams of two the objective is to row exactly 100m each “frame”. It doesn’t matter how fast you row, or how slow you row, but you want to get as close to 100m as you can. If you get 100m, that is considered a “Strike”.
 
– Similar to bowling, you row 10 frames (5 frames/partner). On the last frame, if you score a strike, you get another frame. Your score for each round is the deviation from 100m. Your teams total for the game is your score across all 10 rounds. (So if I row 102m or 98m, the score from that round would be 2 etc.)

– If in the last frame you or your partner row a strike, you continue rowing to overwrite your highest frame score(s) and can keep rowing until you miss a perfect row.

– At the end of the game, your total over zero will determine what penalty you and your partner must pay (i.e. – your total over zero is 15, you and your partner must perform 15 burpees, etc.) Penalties will be determined by the coach. 

WOD:

ROW 1,000 METERS AFAP

-THEN-

3 ROUND FOR TIME

20 PUSH-UPS

20 FEET-ELEVATED RING ROWS

20 JUMPING LUNGES

 

 

"FORREST" – HERO WOD

HERO WOD:

“FORREST”

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on acounternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

3 ROUNDS FOR TIME:

20 L-PULL-UPS

30 TOES TO BAR

40 BURPEES

RUN 800 METERS

 

 

 

 

"EVA"

WOD:

“EVA”

5 RFT

800 M RUN

30 AMERICAN KBS (70/53)

30 PULL-UPS

*45 minute time cap

 

"JOSH" – HERO WOD

HERO WOD:

“JOSH”

SSG Joshua Hager, United States Army, was killed February 22, 2007 in Ar Ramadi, Iraq.  “JOSH” first appeared on the CrossFit website on February 26, 2007

FOR TIME:

21 OVERHEAD SQUATS (95/65)

42 PULL-UPS

15 OVERHEAD SQUATS

30 PULL-UPS

9 OVERHEAD SQUATS

18 PULL-UPS

 

 

CLEANS & CLEAN PULLS

STRENGTH:

CLEAN – 4 X 3

CLEAN PULLS – 4 X 3

WOD:

20 MIN EMOM

EVERY 2 MINUTES

– 5 DEADLIFTS (225/185)

– 10 BURPEES OVER BAR

– 15 DOUBLE UNDERS

 

GOTTA LOVE THEM KETTELBELLS

STRENGTH:

KB CLEAN – 3 X 5 (R/L)

KB SNATCH – 3 X 5 (R/L)

WOD:

20 MIN AMRAP

– 5 KB CLEAN (R/L) (53/35)

– 10 KB SNATCH (R/L)

– 15 GOBLET SQUAT