Community. Coaching. Caring. Since 2009.
Advanced RX Class:As many reps as possible in 10 mins of:
Muscle Ups (Unbroken)
Run 200m penalty after each break from the rings
Score total MU
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-upsFor 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.
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.
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.
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 RunsComplete as many rounds as possible in 20 mins of:
15 Clean & Jerks (95#/65#)
Run 400m
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.
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
Team WOD: AMRAP RepeatTeams of 2 Complete 2 cycles:
AMRAP in 8 mins of:
40 Wall Ball (Partner) (20#/14#)
20 Box Jump Overs (24″/20″)
50 Push-up (hand release)
20 Power Cleans (135#/95#)
*Rest 1 min between each cycle.
For each cycle restart the AMRAP.
**One works while one rests.
Photo of THE @robcwilson by @agw822
Submit your 16.3 score!
Congrats to all of those who got their first bar muscle-ups (and Struggle-ups)!
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.
“Hoover-Ball: A President’s Game Becomes A CrossFit Sensation,” NPR.
CrossFit Games Open 16.3Complete as many rounds as possible in 7 mins of:
10 Power Snatches (75#/55#)
3 Bar Muscle-ups
Tie-breaker: At the end of each set of 3 Bar Muscle-ups, time should be marked by the judge.
Photo by @robcwilson
Submit your results before Monday at 5PM PST! Registered athletes: If you still need to complete 16.3 you have Saturday at 11am or any of the Monday AM classes and the 4PM class for make-up opportunities.
Skill Work
12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
3 RFT: Walking Lunges, AbMat Sit-ups and Push Press3 rounds for time of:
50 Walking Lunges
40 AbMat Sit-ups
30 Push Press (95#/65#)
Photo by @robcwilson
Tomorrow is Open Workout 16.3.
Below is the workout for tomorrow’s Friday Night Lights! Come to any class and you will get the WOD done.
This will be a grip test and a lung burner. Expect this mash-up of “Randy” the Hero WOD with bar muscle-ups to quickly tax the arms and shoulders. Use the hook grip and mix your grip width on the barbell to save your shoulders. Wear grips and don’t over chalk on the bar muscle-ups.
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.
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
Results
Results cont
Each for time:
Row: 8x 250m
Rest as needed between efforts.
Jules and Reid are so excited for the 16.3 Open WOD announcement tomorrow! Join them in the lobby at 5PM Thursday for the live announcement to see what Dave Castro and CrossFit HQ have in store for us on Friday!
Photo and Fathead by @robcwilson
Update Show: Women’s Leaderboard After 16.2
Overhead Squat 3-3-3Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
20 Handstand Push-ups
30 Overhead Squats (115#/75#)
40 Pull-ups
50 Double Unders
Thruster 2-2-2-2-2Thruster 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
15 Air Squats
10 Power Snatches (75#/55#)
15 Burpees
Photo by @robcwilson
This week’s 16.2 Open Winners:
Men’s:
Women’s:
16.1 Open Winners:
Men’s:
Women’s:
* Each winner will receive their choice of a $15 FitAid credit, a $15 Starbucks card, or a $15 SFH credit.
Bench Press : 5 Rep Max