WARMUP
INSTRUCTOR LED
WOD
AMRAP 30 MINS:
2 WALL CLIMBS
12 KBS SWINGS 53/35
24 DOUBLE UNDERS / 30 SINGLE UNDERS
EVERY 5 MINS. ROW 300M (0:00,5:00,10:00,15:00,20:00,25:00)
*IF A SECOND GROUP IS NEEDED; DELAY THEIR START BY 2:30 MINS.
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
12 ROUNDS FOR LOAD WITH A 20 MIN. TIME CAP:
1 POWER CLEAN (NO SQUAT CLEANS)
2 FRONT SQUATS
1 JERK
2 FRONT SQUATS
RECORD THE TOTAL COMBINED LOAD FOR EACH SUCCESSFUL ROUND
*I.E. 135+145+155+165+185+185+185+195+200=1550
A SUCCESSFUL ROUND IS UNBROKEN 6 REPS
AFTERMATH
TABATA CHOICE
REST 1 MIN.
TABATA CHOICE
REST 1 MIN.
TABATA CHOICE
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
2 ROUNDS FOR REPS:
2 MINS. BIKE CALORIES
2 MINS. STRICT TOES TO BAR
2 MINS. SLAM BALL 25/20
2 MINS. ROPE CLIMB / MOD. 2:1 FEET ON FLOOR, HAND OVER HAND
2 MINS. BUMPER PLATE OVERHEAD LUNGES 45/25
2 MINS. REST
RECORD TOTAL ROPE CLIMBS AND TOTAL REPS OF OTHER EXCERCISES
AFTERMATH
3 ROUNDS
10 PVC PUSH PRESSES
10 PVC PUSH JERKS
10 WINDMILLS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
4 ROUNDS FOR TIME WITH A 20 MIN. TIME CAP:
40 SQUATS
REST 30 SEC.
15 BURPEES
REST 30 SEC.
15 PULLUPS
REST 30 SEC.
5 MUSCLE UPS / MOD. 10 RING DIPS OR NEGATIVES OR SUPPORTS
AFTERMATH
4 ROUNDS
1O PVC SUMO DEADLIFT HIGH PULLS
10 DISLOCATES
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
2016 CROSSFIT GAMES OPEN WOD 16.4
AMRAP 13 MINS:
55 DEADLIFTS 225/155
55 WALL BALLS 20/14, 10/9′
55 CALORIE ROW
55 HANDSTAND PUSHUP / MOD DB PUSH PRESS 45/30
AFTERMATH
5 ROUNDS
11 PVC HANG MUSCLE SNATCHES
11 PVC DROP SNATCHES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP
OHS
1-1-1-1-1
START AT 85% AND DO AS MANY SETS ABOVE 90% AS POSSIBLE
WOD
5 ROUNDS FOR TIME WITH A 20 MIN. TIME CAP:
30 BOX JUMPS/STEPUPS 20″
15 OVERHEAD SQUATS 95/65
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP
RING DIP
1-1-1-1-1-1-1
START AT APPROX. 85% AND DO AS MANY SETS ABOVE 90% AS POSSIBLE
WOD
AMRAP 10 MINS.
15 POWER CLEANS 135/95
12 RING PUSHUPS
AFTERMATH
3 ROUNDS
10 GOOD MORNINGS
10 SUPERMANS
10 SCORPION STRETCHES
COOL DOWN
5 ROUNDS FOR REPS:
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP
SUMO DEADLIFT
3-3-3-3
START AT 75% AND ASCEND WHEN POSSIBLE
WOD
25 SITUPS
50 BURPEES
25 SITUPS
50 LUNGES
25 SITUPS
50 DOUBLE UNDERS / MOD. 125 SINGLE UNDERS
25 SITUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
WOD
FOR TIME, WORKING ON THE ODD MINUTES AND RESTING ON THE EVENS:
2000M ROW
100 SHOULDER TO OVERHEAD 95/65
100 BACK SQUATS 95/65
WORK FROM 0:00 TO 1:00, REST FROM 1:00-200, WORK FROM
2:00-3:00, REST FROM 3:00-4:00, ETC.
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP
PUSH PRESS
5-5-5-5
START AT 70% AND ASCEND WHEN POSSIBLE
WOD
2016 CROSSFIT GAMES OPEN WOD 16.3
AMRAP 7 MINS.
10 POWER SNATCHES 75/55
3 BAR MUSCLE UPS / MOD. 5 C2B PULLUPS OR 5 JUMPING C2B PULLUPS
*IF YOU HAVE KIPPING PULLUPS, DO THEM. IF YOU DO NOT HAVE
KIPPING PULLUPS, DO JUMPNIG PULLUPS.
AFTERMATH:
25 CALORIE BIKE
25 JUMPING RING DIPS
(JUMP TO SUPPORT POSITION ON RINGS
AND HOLD FOR 2 SECONDS EACH REP BEFORE DROPPING TO
BEGIN NEXT REP. DO NOT LOWER THROUGH THE NEGATIVE)
25 PUSHUPS
**REMINDER: STANDARD RANGE OF MOTION ACROSS THE BOARD,
MEANS CHEST TO DECK UNLESS SPECIFIED FOR FURTHER RANGE OF
MOTION. LESSER RANGE THAN CHEST TOUCHING THE FLOOR IS MODIFYING.
WHETHER MODIFYING OR DOING RX’D KEEP YOUR BODY RIGID.
WORK TO YOUR GREATEST ABILITY TO NARROW YOUR WEAKNESS
COOL DOWN