Every 1 min for 10 mins: Strict Pull-up
Choose: 3 or 5 Strict Pull-ups
Every 1 min for 10 mins.
5 RFT: Wall Balls and Toes To Bars
5 rounds for time of:
12 Wall Balls (20#/14#)
12 Toes To Bars
Author: snoridgecf
Front Squat 5-4-3-2-1 & AMRAP 20 mins: Burpees, Kettlebell Swings and Air Squats
Front Squat 5-4-3-2-1
Front Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Burpees, Kettlebell Swings and Air Squats
Complete as many rounds as possible in 20 mins of:
8 Burpees
10 Kettlebell Swings (53#/35#)
12 Air Squats
Post total rounds.
BTWB
Photo by @rocwilson
Attention winners: Claim your prize!
This week’s 16.4 Open Winners:
Men’s:
- Rob W. (RX score 211)
- Chris S. (Scaled score 207)
Women’s:
- Eva (Teens RX score 190)
- Erin (Scaled score 181)
16.3 Open Winners:
Men’s:
- Reid (RX score 103)
- Keith (Scaled score 115)
Women’s:
- Eva (RX score 49)
- Erin (Scaled score 89)
16.2 Open Winners:
Men’s:
- Reid (RX score 253)
- Taylor (Scaled score 258)
Women’s:
- Jessika (RX score 254)
- Alison W. (Scaled score 259)
16.1 Open Winners:
Men’s:
- Reid (RX score 239)
- Keith and Taylor (Scaled with a tie of 208)
Women’s:
- Christine (RX score 192)
- Erin (Scaled score 197)
* Each winner will receive their choice of a $15 FitAid credit, a $15 Starbucks card, or a $15 SFH credit.
Advanced RX: AMReps 10 mins: Muscle Up (Unbroken) and Runs
Advanced RX Class:
AMReps 10 mins: Muscle Up (Unbroken) and Runs
As many reps as possible in 10 mins of:
Muscle Ups (Unbroken)
Run 200m penalty after each break from the rings
Score total MU
BTWB
Photo by @robcwilson
Non-existent Advanced class today. I guess everyone’s hamstrings were MIA.
Submit your 16.4 score!
Monday is the last opportunity for those who have not yet completed 16.4. Make-ups at 6am, 8:30am, 9:30am, 11:30am and 4pm.
FT: Partner Runs, Thrusters, and Pull-ups
FT: Partner Runs, Thrusters, and Pull-ups
For time:
Partner Run 400m
75 Thrusters (75#/55#)
50 Pull-ups
Partner Run 800m
50 Pull-ups
75 Thrusters (75#/55#)
Partner Run 400m
As a team of 2. Runs are together but all other work alternate with your partner.
BTWB
Photo by @robcwilson
Submit your 16.4 score!
Monday is the last opportunity for those who have not yet completed 16.4. Make-ups at 6am, 8:30am, 9:30am, 11:30am and 4pm.
Attention weekly SRCF Open winners: Claim your prize! If you chose a Starbucks card we will have them on Monday.
CrossFit Games Open 16.4
CrossFit Games Open 16.4
As many reps as possible in 13 mins of:
55 Deadlifts (225#/155#)
55 Wall Balls (20#/14#) (10/9 ft)
55 Row Calories
55 Handstand Push-ups
If 55 handstand push-ups are completed, the athlete will first run all over the gym giving high five’s and slapping butts. Then the athlete may move back to the barbell and begin another round.
BTWB
Photo by @robcwilson
First announced drug suspension of the season for the 2016 CrossFit Games:
Natalie Newhart Fails Drug Test
Submit your scores! Don’t forget to add your row tie-break time and be sure to double-check everything before hitting submit.
If you need to make up the Open WOD then you have Saturday at 10:30am or any AM class and the 4pm class on Monday at the latest.
AMRAP 20 mins: Clean & Jerks and Runs
AMRAP 20 mins: Clean & Jerks and Runs
Complete as many rounds as possible in 20 mins of:
15 Clean & Jerks (95#/65#)
Run 400m
BTWB
Photo by @robcwilson
Tomorrow is Open Workout 16.4.
Below is the workout for tomorrow’s Friday Night Lights! Come to any class and you will get the WOD done.
- The scaled version is with a 135#/95# Deadlift, 9 ft. target for both M/W and 20#/10#, and Hand Release Push-ups each round.
- For Masters 55 and Up the load is 185#/125#, 9 ft. target for both M/W and 20#/10#, and Push Press at 95#/65#.
- For Teens 16-17 the load is 185#/125#.
- RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground at the bottom of the HSPU.
- Tie-breaker: At the end of 55 Calories on the rower, time should be marked by the judge. When you submit your score you must record the number of reps completed as well as the tie break time.
This will be an “engine” test as well as ability to transition quickly between movements without wasting time. Expect to break up your deadlifts and wall balls into small, manageable sets with minimal rest rather than larger sets that require standing around. Use a belt if you are used to one. Alternate your grip on the barbell. If you are able to reach the wall then ensure your hips are off the wall and heels are over the line for each rep. Have your judge communicate the count when the rep is clean before you kick down or start the next one. Fast singles can save your shoulders rather than wasting reps and balancing on your head inverted.
Note: RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground.
Workout 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
Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.
View full workout details and the scorecard.
Nicole Carroll’s Tips for Open Workout 16.4
Shoulder Press 3-3-3-3-3 & FT: Runs, Deadlifts, and AbMat Sit-ups
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Runs, Deadlifts, and AbMat Sit-ups
For time:
Run 600m
50 Deadlifts (135#/95#)
50 AbMat Sit-ups
Run 400m
35 Deadlifts
35 AbMat Sit-ups
Run 200m
20 Deadlifts
20 AbMat Sit-ups
BTWB
Photo by @robcwilson
Thursday at 5pm we will stream the live announcement of Open WOD 16.4. If you are registered and unable to attend a class on Friday to complete 16.4 then you can go immediately after the announcement on Thursday.
EMOM for 10 mins: Squat Snatch & 5 RFT: Double Unders, Overhead Squats and Pull-ups
5 RFT: Double Unders, Overhead Squats and Pull-ups
5 rounds for time of:
30 Double Unders
10 Overhead Squats (95#/65#)
10 Pull-ups
BTWB
Photo by @robcwilson
Some insights into the numbers of 16.3 as well as background on who sits on top of the leaderboard worldwide.
Who Are Jamie Greene and Kyle Frankenfeld?
Back Squat 5-4-3-2-1 & 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Burpees and Ring Dips
Back Squat 5-4-3-2-1
Back Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Burpees and Ring Dips
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean (135#/95#)
Burpee
Ring Dip
BTWB
Photo by @robcwilson
Update Show: Sam Briggs Wins 16.3
Attention winners: Claim your prize!
This week’s 16.3 Open Winners:
Men’s:
- Reid…Yawn…Again… (RX score 103)
- Keith (Scaled score 115)
Women’s:
- Eva (RX score 49)
- Erin (Scaled score 89)
16.2 Open Winners:
Men’s:
- Reid (RX score 253)
- Taylor (Scaled score 258)
Women’s:
- Jessika (RX score 254)
- Alison W. (Scaled score 259)
16.1 Open Winners:
Men’s:
- Reid (RX score 239)
- Keith and Taylor (Scaled with a tie of 208)
Women’s:
- Christine (RX score 192)
- Erin (Scaled score 197)
* Each winner will receive their choice of a $15 FitAid credit, a $15 Starbucks card, or a $15 SFH credit.
Advanced RX: Clean & Jerk 1-1-1 & FT: Box Jump Overs and Clean & Jerks
Advanced RX Class:
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Box Jump Overs and Clean & Jerks
For time:
18 Box Jump Overs (24″/20″)
6 Clean & Jerks (205#/125#)
15 Box Jump Overs
5 Clean & Jerks
12 Box Jump Overs
4 Clean & Jerks
9 Box Jump Overs
3 Clean & Jerks
6 Box Jump Overs
2 Clean & Jerks
3 Box Jump Overs
1 Clean & Jerk
BTWB
Photos of 16.3 by @robcwilson
Submit your 16.3 score!
Monday is the last opportunity for those who have not yet completed 16.3. Make-ups at 6am, 8:30am, 9:30am, 11:30am and 4pm.