The format for our 2016 Crossfit Games WODs will be the same as last year. During the Crossfit Open (which starts February 25th), we will have our Friday classes be designated for Open workouts only. That means that the WOD for each class on Fridays for that time period will only be the Open workouts. For the last workout, which will be Friday March 25th, we will host a big party after our 5pm class to celebrate the Open. We’ll have tacos, beer, and Unfair Advantage for all my friends!

Make sure you register before February 24th! http://games.crossfit.com/announcements/2016-open-registration-live

Back Squat 5-5-3-3-3-1-1-1.

Run: 1 mile for pace. Rest 3 minutes.

Run 1 mile for pace. Every second faster/slower = 1 burpee/pullup.

Choose the speed you want to run the mile at. Slow or fast, the 2nd mile has to match the first one!

10 x 90″: PC + HC + Jerk. Work up.

Then:

for time: 2000m row +

10 minutes to find heavy clean/jerk.

Sport

Team of 2 “I go, you go” 

100 PC 155/105++(shared),

50 C2B pullups(shared),

25 Cal Row (per person),

50 HSPU (shared),

100 Thrusters 115/75(shared). 

Intervals: 12 x 2 minutes, rest 1 minute.

2-5 MU (you choose) + 5 DL 185/135 + max reps TTB

Sport

10 x 90″: PC + HC + Jerk. Work up.

5 minutes find heavy clean/jerk.

Finish: 200 KBS + 300 DU + 400m walking lunge

400m farmers carry 53/35 +

10 minutes to find 1 Split Jerk Heavy +

400m farmers carry. 

Sport

Intervals: 12 x 2 minutes, rest 1 minute.

2-5 MU (you choose) + 5 Wall Balls + max reps DL 185/135

TEAM of 2″I go, you go”:

100 DL 185/135 (shared),

50 Ring Dips (shared),

25 Cal Row (per person),

50 Burpees (shared),

100 KBS (shared). 

Sport

400m farmers carry 53/35 + 10 minutes to find 1 Split Jerk Heavy +

400m farmers carry + 10 minutes to find Heavy single OHS.

10 Rounds: 1 FS (heavy) + 2 strict pullups (heavy) + 3 Seated Box Jumps.

Rest as needed. 40 minute time cap

Sport

Hand stand practice for 10 minutes.

Then for time: 150 wallballs Every break = 300m row. Rest 5 minutes.

75 hang powern snatch 75/55. Every break = 30 double unders

Hand stand practice for 10 minutes.

Then for time: 50 HSPU. Every break = 300m row. Rest 5 minutes.

50 Pullups. Every break = 30 double unders

Sport

10 Rounds: 1 FS (heavy) + 2 strict MU’s + 3 HPC (heavy!) .

Rest as needed. 40 minute time cap

Thruster heavy 1-10-1-20-1-30

Tabata 4 minute: KBS. Rest 2 minutes.

Tabata 4 minutes: 10m shuttle run.

Tabata 4 minutes: mixed abz

Sport

DL 3-3-3-3-3-3-3.

10′ Amrap:
20 box jumps, 24-inch box
10 handstand push-ups

DL 3-3-3-3-3-3-3

For time: 150 Wall Balls.

Sport

Thruster heavy 1-10-1-20-1-30
5RFT:
25-20-15-10-5

Burpee Box Jump Overs, 24/20
5-4-3-2-1

Rope Climbs, 15′