TUESDAY, MARCH 1, 2016 ( 5:00-6:00)

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http://games.crossfit.com/workouts/the-open

2016 Open Standards

2016 Open Standards

warm up–dynamics-pvc  complex-ninja mobility- run 4 minutes-

8-6-4

wall squats ( hold on bottom)- ring rows–mtn climbers—push press—scorpion

Workout 16.1.

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge SCALED- front rack bar lunge 45#
8 burpees
25-ft. overhead walking lunge SCALED- front rack bar lunge 45#
8 chest-to-bar pull-ups SCALED- jumping chin to bar pull ups( make sure arms are straight on hang)

Men lunge 95 lb.
Women lunge 65 lb.

 

Post rounds completed to comments

Monday, February 22, 2016 (5:00-6:00)

double-unders-400x277

 

Warm up

2 rounds: :30 ankle roll outs per side. 3 inch worms. 5 4-point squats. 10 hip circles per side. 10 PVC good mornings. 7 T2B or sub of choice. :60 Single Unders of DU practice.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos

WOD

100 Double Unders

then AMRAP in 7:00 of:

5 Thrusters 115/75

7 Toes-2-Bar

Then

100 Double Unders

Subs—85/55. Knees to chest.Or Thruster weight of choice. T2B sub of choice.

 

Wednesday, February 17, 2016 (5:00-6:00)

pukie-ripped-2c.jpg

 

Warm up

Run 5 minutes

10-5-5

Ring rows

Wall balls

Plank jacks

Run 2 minutes

Scorpions

WOD

for time

90 double-unders-270
9 muscle-ups- dips
9 squat clean thrusters, 65-lb. dumbbells
80 double-unders-240
8 muscle-ups-dips
8 squat clean thrusters, 65-lb. dumbbells
70 double-unders-210
7 muscle-ups-dips
7 squat clean thrusters, 65-lb. dumbbells