Advanced RX Class:
3 RFT: Wall Ball (Partner), Bar Muscle-ups, Deadlifts and Team Runs
As a team of 2 complete 3 rounds for time of:
50 Wall Ball (Partner) (20#/14#)
12 Bar Muscle-ups
20 Deadlifts (250#/165#)
Team Run 400m
Category: Beyond the Whiteboard
Team WOD: Partner Wall Balls, Deadlifts and Run
Team WOD: Partner Wall Balls, Deadlifts and Run
For time:
50 Wall Ball (Partner) (20#/14#)
25 Deadlifts (225#/155#)
Team Run 200m
40 Wall Ball (Partner)
20 Deadlifts
Team Run 200m
30 Wall Ball (Partner)
15 Deadlifts
Team Run 200m
20 Wall Ball (Partner)
10 Deadlifts
Team Run 200m
10 Wall Ball (Partner)
5 Deadlifts
Team Run 200m
* Break up reps on Deadlift with partner. Run 200m together.
** One WB and barbell per team.
CrossFit Games Open 16.2
CrossFit Games Open 16.2
As many reps as possible in 20 mins of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans (135#/85#)
25 Toes-to-bars
50 Double Unders
13 Squat Cleans (185#/115#)
25 Toes-to-bars
50 Double Unders
11 Squat Cleans (225#/145#)
25 Toes-to-bars
50 Double Unders
9 Squat Cleans (275#/175#)
25 Toes-to-bars
50 Double Unders
7 Squat Cleans (315#/205#)
Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.
Tiebreak time must be recorded after each set of 50 DU. Power Clean + Front Squat is allowed. Preloaded bars or help changing weight is also allowed.
BTWB
Photo by @robcwilson
Tonight (and today) was a packed day! Friday Night Lights was pretty packed and thanks to everyone for helping things along with each wave.
Don’t forget to submit your score and tie breaker time prior to Monday at 5PM PST.
Anyone needing to do 16.2 has any AM class and the 4PM Class on Monday to get it done.
Open 16.2: Preliminary Analysis blog.beyondthewhiteboard.com
Power Snatch 1-1-1 & 5 RFT: Runs, Power Snatches and Ball Slams
Power Snatch 1-1-1
Power Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Runs, Power Snatches and Ball Slams
5 rounds for time of:
Run 100m
7 Power Snatches (135#/95#)
10 Ball Slams (30#/20#)
BTWB
Photo by @robcwilson
Say your prayers to the CrossFit gods! Tomorrow is Open Workout 16.2.
Below is the workout for tomorrow’s Friday Night Lights! Come to any class and you will get the WOD done. This won’t take forever like last week!
- The scaled version is with 25 Hanging Knee Raises and 50 Single Unders each round and lighter loads.
- You will have to achieve the full round within each 4 minute interval in order to advance.
- A power clean plus a front squat is allowed.
- The athlete does not need to change their weights and may have assistance preloading the bar while they are working out.
- Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round.
- Tie-breaker: At the end of each set of 50 double-unders, time should be marked by the judge. When you submit your score you must record the number of reps completed as well as the time at which you completed your last set of double-unders.
Note: If you run out of time in the first 4 min. interval then you may immediately scale further and continue the WOD for the next 4 min. unscored to get a longer workout. Your score will be officially whatever you accomplished in the first 4 minute interval only with your judge.
Workout 16.2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open .
Download a PDF of the workout description and scorecard
Alt EMOM 12 mins: Power Cleans and Handstand Push-ups & Chipper: Pick Your Path
Alt EMOM 12 mins: Power Cleans and Handstand Push-ups
Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Handstand Push-ups
Chipper: Pick Your Path
For time:
45 Row (calories)
45 Ring Dips
45 Pull-ups
45 Push Jerks (135#/95#)
* Pick Your Path: Choose your own rep scheme. Break it up however you wish just get the work done.
BTWB
Photo by @robcwilson
After 16.1 our final registered athlete count is 63 for the Open!
Join us tomorrow at 5PM PST in the lobby for the 16.2 announcement. Rather than use the CF Games website which couldn’t handle the traffic last week, we will Chromecast the announcement on YouTube on the TV this time.
Big thanks to Kenny from SFH who came by for all the PM classes to provide samples and knowledge about Stronger Faster Healthier supplements. If you missed out on samples he will be back soon!
Every 1 min for 6 mins: Squat Snatch & FT: Rows, Double Unders and Burpees
Every 1 min for 6 mins: Squat SnatchFT: Rows, Double Unders and Burpees
For time:
Row 500m
150 Double Unders
50 Burpees
BTWB
Photo by @robcwilson
There were a total of 294,946 scores submitted for 16.1. Read below for a breakdown of 16.1.
16.1 Workout Analysis and Breakdown
Coach Lisa came up with a great idea for our first SRCF Open awards! See below:
Weekly:
* Highest Gym Score (Male and Female; RX and Scaled only) each week for each Open Workout (Tiebreaker is worldwide standing overall)
Overall Open:
* “Spirit of the Open” Award: Awarded at the end of the Open to the sole person who displayed any or all of the following qualities; highest spirit, determination, perseverance, teamwork or positive example across the gym. (This person will be chosen by Michelle and I)
* Biggest Score Improvement on the repeat WOD from a previous Open (1 Male and 1 Female)
Each week we will announce the winners and award small prizes to each!
This week’s 16.1 Open Winners:
Men’s:
- Reid (RX with a score of 239)
- Keith and Taylor (Scaled with a tie of 208)
Women’s:
- Christine (RX with a score of 192)
- Erin (Scaled with a score of 197)
Back Squat 3-3-3-3-3 & 25-20-15-10-5: Wall Balls, Kettlebell Swings and Box Jump Overs
Back Squat 3-3-3-3-3
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
25-20-15-10-5: Wall Balls, Kettlebell Swings and Box Jump Overs
25-20-15-10-5 reps, for time of:
Wall Ball (20#/14#)
Kettlebell Swing (70#/53#)
Box Jump Over (24″/20″)
BTWB
Photo by @robcwilson
This Wednesday we will have Kenny from SFH (Stronger Faster Healthier) supplements in the gym all day providing samples of Fish Oil, Push pre workout, Pure protein, and Recovery protein as well as answering questions about performance nutrition and supplementation. Hit him up!
Team WOD: Power Cleans, AbMat Sit-ups, Alternating Run
Team WOD: Power Cleans, AbMat Sit-ups, Alternating Run
As a Team of 2 Complete for time:
50 Power Cleans, pick load
125 AbMat Sit-ups
Run 1600m
125 AbMat Sit-ups
50 Power Cleans, pick load
*Choose load on Power clean. Alternate each 400m Run with partner. One runs 400m while one rests for total of 1600m. **Alternate work on PC and Sit-ups, break up reps with partner.
BTWB
Photo by @robcwilson
Sean knocking out 16.1 under the outdoor lights.
Who has a sore butt? Thanks to 16.1 there wasn’t any squatting on Saturday. Some cleans and running hopefully loosened things up.
Don’t forget to submit your score if you are signed up for the Open! If you don’t have the CrossFit Games app then download it and you can submit using that and view the leaderboard.
March OnRamp that begins this Tuesday night is full!
CrossFit Games Open 16.1
CrossFit Games Open 16.1
Complete as many rounds as possible in 20 mins of:
Overhead Walking Lunge, 25 ft. (95#/65#)
8 Bar Facing Burpees
Overhead Walking Lunge, 25 ft. (95#/65#)
8 Chest-to-bar Pull-ups
*Scale to: 45#/35# Front Rack Lunges and Jumping Pull-ups.
BTWB
Photo by @robcwilson
Big turnout for 16.1 today! Tomorrow’s team workout will NOT consist on any squats.
There is no Advanced RX Class tomorrow.
Please remember to submit your score on the Games site prior to Monday at 5PST.
Out of 58 registered we have 49 complete. You have until Monday for make-ups with the last chance at the 4pm class. (Make-ups are any Monday class prior to the deadline)
Update Show: 16.1 Live Open Announcement Recap
Photo by @robcwilson
Big turnout for 16.1 today! Tomorrow’s team workout will NOT consist on any squats.
There is no Advanced RX Class tomorrow.
Please remember to submit your score on the Games site prior to Monday at 5PST.
Out of 58 registered we have 49 complete. You have until Monday for make-ups with the last chance at the 4pm class. (Make-ups are any Monday class prior to the deadline)
Update Show: 16.1 Live Open Announcement Recap
Bench Press 8-6-4-2 & 3 RFT: Runs, Wall Climbs and Kettlebell Swings
Bench Press 8-6-4-2
Bench Press 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Runs, Wall Climbs and Kettlebell Swings
3 rounds for time of:
Run 600m
5 Wall Climbs
20 Kettlebell Swings (70#/53#)
BTWB
Photo by @robcwilson
Fri “Day-Night” Lights begins tomorrow. All day Friday the programmed WOD will be CrossFit Games Open 16.1.
I am running a 3pm class only for tomorrow in addition to the other normal class times. Come ready to rock. Warm up quickly and be patient as this WOD requires logistics that may require some to lunge and burpee outside. If you have knee sleeves you will want to wear them.
Since we need to run two heats in most classes and this is a 2o minute AMRAP there is not much time for warming up since you will be judging and then going.
For workout details on 16.1 go here:
View full workout details and the scorecard .
Update Show: Bob Harper Interview
The Curse of the Open Announcement?
Results TBD