WOD: Tuesday
WOD: Monday
*As per last week, we have an alternate workout for athletes who have already completed 16.2.
CrossFit Open 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.
WOD: Saturday
*Please note that this session will be much faster moving than last week’s as the workout is much shorter and we can fit many more people per heat. Please be sure to be in attendance at 7:00am sharp for the brief and heat allocations or you may miss out.
CrossFit Open 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.
GYM RULES
WOD: Friday
*Late arrivals have been getting out of hand lately. Please make the effort to be ready to go at the start of the session – thank you.
Perform the following, each for time:
Row 500m
50 Burpees (jump and touch)
75 Kettlebell Swings 24/16kg
Run 400m
*You may perform these in any order and rest as necessary between exercises.
WOD: Thursday
WOD: Wednesday
WOD: Tuesday
*Please don’t forget that your scores must be submitted to the CrossFit Games website by the cut off or your score is invalid.
*Your scores can be found by clicking on Monday’s post.
A. Ascend as far as possible in 10 min.
5 Sit-ups
20 Double-unders
10 Sit-ups
40 Double-unders
15 Sit-ups
60 Double-unders
20 Sit-ups
80 Double-unders
etc.
B. Mobility Circuit
WOD: Monday
CrossFit Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge 43/30kg
8 bar facing burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
*If you are completing the workout for validation purposes today, please do your best to organise a registered athlete to count your reps.
*Due to the logistics of running this workout it is unlikely that you will get a chance for a redo. We apologise for this, and this will not be the case for future weeks – it simply due to the space and time requirements of this workout.
If you have already completed 16.1 and would like to train today, here is an alternate workout:
EMOM x 21:
1. Row 20/15 cal.
2. 20m shuttle (max reps)
3. Rest
