Monday 03/14/16

A workout with constantly varied functional movements executed at high intensity across broad time and modal domains.

Sunday 03/13/16

Open Gym 2 – 5

Note: Judges for open “do overs” or “make ups” will not be available. Make arrangements before coming if you plan to do 16.3 and need judged.

Saturday 03/12/16

Open workouts will start at 9am. Get there early enough to warm up.

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.

Standards, Scoresheet, and Masters Variations

Come sign up for a heat, cheer, and/or hangout. Bring your favorite beverage for post open mingling.

No Team wod.

Friday 03/11/16

CrossFit Games Open 16.3

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16.3 is the main workout for the day. This is for people not competing in the open or people not able to make the workout on Saturday. The workout has to be judged by another person if you are submitting your score on games.crossfit.com. We will be hosting the Open from 9-11am on Saturday. If you can’t do the workout on Saturday then you will need to find a judge and complete it today or Sunday. The coaches will be teaching classes, not judging open workouts.

Thursday 03/10/16

Kids class has been cancelled tonight.

The 16.3 announcement is at 7pm cst. We will be watching it live at the gym. Two of our athletes will go head to head right after the broadcast.

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5 rounds for time of:
20 Wall Balls, 20/14 lbs, 10/9 ft
40 Double Unders

Wednesday 03/09/16

Please do not park in the dirt between the road and the gym. We want the newly planted grass to grow.

For time:
9 Snatch 155/105
Row 2000
15 Snatch 155105
Row 1000
21 Snatch 155105
Row 500

Any style snatch.

Tuesday 03/08/16

3 rounds for time of:
15 Bar Facing Burpees
15 Push Jerks 135/95

Monday 03/07/16

For time:
Run 400m
50 air squat
Run 400m
50 pull up
Run 400m
50 push up
Run 400m
50 sit up
Run 400m

Sunday 03/06/16

Open Gym 2 – 5

Note: Judges for open “do overs” or “make ups” will not be available. Make arrangements before coming if you plan to do 16.2 and need judged.

Saturday 03/05/16

Open workouts will start at 9am. Get there early enough to warm up.

CrossFit Games Open 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.

Standards, Scoresheet, and Masters Variations

Come sign up for a heat, cheer, and/or hangout. Bring your favorite beverage for post open mingling.

No Team wod.

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