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.
Check out the scaling options: http://games.crossfit.com/workouts/the-open
Thursday 3.10.2016
Can it be like this forever?
Warm Up
4:00 Row/Bike/Shuttle Run*
EMOM 3 Burpees including minute 4
Barbell Review
Mobility:
~ Kicks
~ Chest/Shoulder Opener (on rig)
~ Pec Release
~ Individual
Workout
A. Bench Press 5x3, Climbing
B. Teams of two, AMRAP 15:00
20-40-60-80-100-etc.
Calorie Row
Sit Ups
Push Ups
Wednesday 3.9.2016
See you at the gym!
Warm Up
300m Indian Run with med ball (if big class, go until everyone has run to the front)
Line Drills:
Butt Kicks
High Skips
Duck Walk
Ninja Lunge
Mobility:
~ Dislocates/Gandalf
~ Banded Hip/Squat
~ Calf
~ Individual
WOD Prep
Workout
A. E5M x 5 Rounds
200m Run
15 OH Squats
10 HSPU
5/3 Muscle Ups OR 10 C2B
B. Mobility
Tuesday 3.8.2016
Organized chaos... GREAT work tonight!
Warm Up
Row 500m
+
3 rounds
5 Push Ups
10 Box Jumps/Step Ups
15 Sit Ups
Barbell Prep
Mobility:
~Couch Stretch
~Hamstring/Adductor (off box)
~Pec Release
~Individual
Workout
A. Build to a heavy complex:
3 Deadlifts + 3 Hang Power Cleans + 3 Push Press
B. "Gridlines"
For Time:
25-20-15
Calorie Row
Deadlifts (225/155)|
Box Jumps (24/20)
C. Dumbbell Rows 3x10 per arm
Monday 3.7.2016
Best part of the weekend! Can't ban these guns ;)
Warm Up
3:00 Row/Bike/Run
Knee Squeeze
Ninja Lunge
Spiderman Walk
Frankenstein Walk
W/Empty Bar:
10 Good Mornings
10 Side Bends
10 BTN Strict Press
10 BAck Squats
Mobility:
~ Kicks
~ Banded Hip/Hamstring/Couch
~ Individual
Workout
A. Back Squat
EMOM x 9, climbing each time the reps increase - NOT each set
Min 1-3: 3 Reps
Min 4-6: 2 Rep
Min 7-9: 1 Rep
B. "Enchanted"
AMRAP 10:00
7 Burpees
14 Wall Balls (20/14)
21 KB Swings (53/35)
OR…
Redo 16.2
C. 10:00 Airdyne
E2M = 15 Sit Ups
Friday 3.4.2016
Who needs space?
Workout
16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Variations available at http://games.crossfit.com/workouts/the-open
Thursday 3.3.2016
Patty's first Open WOD as a 55+ masters competitor and she did it at the home gym of the 2014 55+ masters 2nd place games finisher. Not too shabby!
Warm Up
Coach's Choice
Workout
Teams of two, AMRAP 20:00:
50 Wall Balls
10 Bear Crawl Trips (Down & Back = 1)
50 Buddy Med Ball Sit Ups
10 Shuttle Runs (Down & Back = 1)
Wednesday 3.2.2016
See you at the gym!
Warm Up
Against an 8:00 Clock:
3:00 Running/line drills in a circle
5:00 AMRAP Cindy
Barbell Review
Mobility:
~ Banded OH
~ Banded Bully
~ Banded Front Rack
~ Individual
Workout
A. Split Jerk, build to a heavy double
B. "Cement Mixer"
AMRAP 12:00
10 KB Swings (70/53)
10 Push Ups
10 Pull Ups
C. Row, 2 x 1000m Rest 1:1
Tuesday 3.1.2016
Jo-Nathan crushing his 16.1 C2Bs
Warm Up
Row 500
+
3 Rounds
10 Snatch Grip DL
10 Snatch Grip BB Rows
10 BTN Snatch Grip PP
Barbell Review
Mobility:
~ Dislocates/Gandalf
~ Hamstring/adductor (w/dowel)
~ Knee Squeeze/TV Stretch
Workout
A. Snatch Wave
EMOM x 9
Min 1: 5 TnG Snatches
Min 2: 5 TnG Snatches
Min 3: 5 TnG Snatches
Min 4: 3 TnG Snatches
Min 5: 3 TnG Snatches
Min 6: 3 TnG Snatches
Min 7: Heavy Single
Min 8: Heavy Single
Min 9: Heavy Single
B. "Fuzzy Navel"
4 RFT
20 Calorie Row
15 T2B
10 Power Snatch (135/95)
C. EMOM 15
2 Muscle Ups/ 5-7 Ring Dips
Monday 2.29.2016
Noah took a break from building his Arc to join us for 16.1
Warm Up
Row 750m
+
3 Rounds of:
6 Push Ups
8 Box Jumps
10 Air Squats
Barbell Warm Up
Mobility:
~ Banded Hip
~ Banded Hamstring
~ Banded Squat
~ Banded OH
Workout
A. "Bullseye"
For time:
15-12-9-6-3
Thruster (115/75)
Box Jump Over (24/20)
*30 Double Unders after each round
B. Back Squat 4x2, Across
C. Airdyne x 10:00 (easy)
E2M = 5 Strict HSPU + 5 Strict Pull Up
Friday 2.26.2016
Who's Ready?!?
Warm Up
3 rounds:
250m Row
5 Pull Ups
10 Push Ups
14 Lunge Steps
3 Rounds:
4 Power Snatch
6 Strict Press
8 Overhed Lunge Steps
Mobility:
~ Samson Stretch/Hamstring
~ Dislocates
~ "Gandalf" stretch (with dowel)
~ Quad Smash
~ Individual
Workout
Open Workout 16.1
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.
Thursday 2.25.2016
This is going to be awesome.
Warm Up
Coach's Choice
Workout
If doing 16.1 @ FNL…
10 Rounds:
:40 Airdyne
:20 Rest
:40 Row
:20 Rest
If NOT doing 16.1 @ FNL…
EMOM x 30
Min 1: :40 Row
Min 2: :40 Squat Clean Thruster (Cluster) you choose the weight
Min 3: :40 GOAT Work - you choose
Wednesday 2.24.2016
Warm Up
Row/Bike/Run 3:00
3 Rounds:
10 KB DL
10 KB Swing
10 KB Press
Barbell Review Complex & SDHP
Mobility:
~ Dislocates
~ Banded OH
~ Banded Hip/Hamstring
~ Individual
Workout
A. Snatch Complex
1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch
B. 21-15-9
Sumo Deadlift High Pull
Handstand Push Up
C. 5 Rounds:
400m Row
20 GHD Sit Ups
20 Back Extensions
Tuesday 2.23.2016
Today's formation, Flying V!
Warm Up
3 Rounds:
:45 Row/:15 Rest
:45 Jump Rope/:15 Rest
*singles/doubles/single leg...
Barbell Warm Up
Mobility:
~ Calf Stretch
~ Figure 4
~ Hip/lat opener (on rig)
Kneel next to post, press into hip flexor, reach overhead to grab post
~ Individual
Workout
A. WOD Prep
B. 3x5:00 Rounds
1. Row (Cal)
2. Box Jump (24/20)
3. Hang Power Clean (135/95)
4. T2B
5. Double Unders
C. Tabata (8 rounds of each)
Plank Hold
Land Mines
Monday 2.22.2016
Unilateral strength development and sprints outside, these ladies did great today!!
Warm Up
EMOM 5
5 burpees + 1 Shuttle Run
12-9-6
RDL
Front Squat
Strict Press
C&J Warm Up
Mobility:
~ Hamstring/Adductor/Abductor
~ Banded Overhead
~ Quad smash
Workout
A. "Leggo"
AMRAP 10:00
10 Bar Facing Burpees
15 Deadlifts (185/125)
20 Wall Balls (20/14)
B. Clean & Jerk EMOM x 10 sets x 1 rep, climbing
**NOT to anything above 90%
C. 5 Rounds:
:30 Airdyne (Hard) + 10(ish) Unbroken C2B Pull Ups
-Rest 1:30 between efforts
Friday 2.19.2016
This lady had an AWESOME night tonight
Warm Up
Row 750m
(250 easy, 250 med, 250 strong)
Knee Squeezes
Forward Lean
Frankenstein Kicks
Lunges with twist
Mobility:
~ Hip Mobility Complex
~ Kicks
~ Kips
~ Individual
Workout
A. WOD Prep
7-5-3 of:
Calorie Row
T2B
Wall Balls
Power Cleans
Ring Dips
-Rest 2:00 between efforts-
*Note: Increase effort each round as the number of reps decreases. Goal is to be breaking a sweat at the end of this - Go with muscle ups the last round if able.
B. Open WOD 14.4
AMRAP 14:00
60 Calorie Row
50 T2B/K2E
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle Ups/Ring Dips
C. Teams of Two:
100-80-60-40-20
Calorie AD
Push Ups
Thursday 2.18.2016
This was a tough one! Glad we did it together :)
Warm Up
Run
Butt Kicks
Run
High Knees
Run
Ninja Lunges
Run
Duck Walk
Bear Hugs
Arm Circles
Barbell Warm Up
Mobility:
~ Dislocates
~ Hamstring/Adductor
~ Quad/T Spine Smash
Workout
A. Hang Snatch
3-3-3-2-2-2-1-1-1, climbing but NOT to a max
B. EMOM x 15
Min 1: 15/10 Cal Airdyne
Min 2: 5 Hang Squat Snatch
Min 3: 2Rope Climbs
*Aim for under :40 work each minute
C. GOAT work
Wednesday 2.17.2016
Never finish alone :) ... Also, Pete loves burpees!
Warm Up
Row 500m
Then
3 Rounds "Cindy-ish"
5 Pull Ups/Ring Rows/Kips
10 Push Ups
16 Lunge Steps
Front Rack Lunge Warm Up
Mobility:
~ Dislocates
~ Chest Opener
~ Scorpion/Iron Cross
~ Individual
Workout
A. Front Rack Lunge 5x1 Climbing
(1 rep each leg)
B. "Bifrost"
5 RFT:
12 Front Rack Lunge Steps, 6 per leg (95/65)
12 C2B Pull Ups
12 GHD/Abmat Sit Ups
C. 4x600m Row, rest 2:00 between efforts
Tuesday 2.16.2016
Warm up takes on a new meaning when it is below zero outside!
Warm Up
Row/AD/Run 3:00
15-10-5
KB Single Leg RDL
KB Swing
Goblet Squat
Barbell Prep
Mobility:
~ Banded Overhead
~ Banded Hip/Hamstring/Couch/Squat
~ Individual
Workout
A. Clean Complex:
Power Clean + Hang Power Clean + Hang Squat Clean
B. "Muddle of Pud"
9-15-21-15-9
Burpees
Russian KB Swings (70/53)
C. Airdyne
5x1:00 on/:30 off
Monday 2.15.2016
I love working with kids who are eager to learn and willing to work hard!
Warm Up
3 Rounds
:30 Mountain Climbers
:30 Jump Squats
:30 Hindu Push Ups
Mobility:
~ Hip Complex
~ Dislocates
~ wrist/forearm
~ Individual
Workout
A. WOD Prep 12:00
B. Against a 20:00 Clock
AMRAP 10:00
20 Double Unders
15 Power Snatch (75/55)
10 HSPU
-Rest 3:00-
7:00 to hit a heavy thruster from the ground
C. Alternating Tabata Sets Of:
Hollow Rocks
Plank Holds