Thursday 03/03/16

week2_small

The 16.2 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.

Run
3x600m Run, :40 rest
3 minute rest
3x600m Run, :40 rest
3 minute rest
3x600m Run, :40 rest

If you would like a Beyond the Whiteboard account, email ben@crossfit-naturalstate.com.

Wednesday 03/02/16

Power Snatch
3-3-3-3-3
Focus is on quality and hitting the positions. No press outs.

then

12 Minute Amrap:
30 Double Unders
10 Power Snatch 95/65

Tuesday 03/01/16

Back Squat
1×10
1×8
1×6
1×4
1×2

Then burnout on the same weight that was done for 10

Monday 02/29/16

Kids class is cancelled for tonight. Class resumes on Wednesday.

3 rounds, each for time:
150ft Line Drill
5 burpees
150ft Line Drill
5 burpees

Rest between rounds

Then

Max distance squat slam ball throw 50/30

Sunday 02/28/16

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 16.1 and need judged.

Saturday 02/27/16

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

CrossFit Games Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge 95/65
8 burpees (bar facing)
25-ft. overhead walking lunge 95/65
8 chest-to-bar pull-ups

Standards, Scoresheet, and Masters Varations

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

No Team wod.

Friday 02/26/16

CrossFit Games Open 16.1

16.1 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 on Today or Sunday. The coaches will be teaching classes, not judging open workouts.

Thursday 02/25/16

IMG_4261

The 16.1 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.

Partner Wod
25 Min Amrap
60 Row (calories)
30 Clean and Jerk 95/65
60 Row (calories)
30 Clean and Jerk 135/95
60 Row (calories)
30 Clean and Jerk 155/105
60 Row (calories)
30 Clean and Jerk 185/135

Wednesday 02/24/16

20 Min Emom
Odd: 5 Deadlift 225/155 (touch and go)
Even: 15 Box Jumps 24/20

then

10 Min Amrap
Handstand push up – Strict if possible

Tuesday 02/23/16

The 2016 CrossFit Games Open is here. The live announcement is Thursday 02/25/2016 at 7:00pm. We will be streaming the live broadcast at the box. Stick around after the announcement and watch some of our members complete 16.1.

Power Clean + Hang Power Clean Complex
5 Sets of 1 Rep

Bench Press
1 set of 10 Reps
1 set of 8 Reps
1 set of 6 Reps
1 set of 4 Reps
1 set of 2 Reps
Burnout set @ 10 rep weight

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