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Hey guys!  open season has begun. Here is how things will be working. friday and monday we will do the open wods as a chance to test and then retest. So yes it will be redundant. But this is how we do things.

 

also, we need judges for people. So its all hands on deck. Be a good citizen and do the crossfit judges course found here: https://oc.crossfit.com/judges

this way we can move people through workouts nice and quick.

last. if you havent signed up for the opens do so here: http://games.crossfit.com/announcements/2016-open-registration-live

 

this is our community. even if you scale everything thats fine. there are scaled options. Its a great tool to see where you are and where you want to go. It is also nice to just see how you are doing against the whole community of crossfit.

 

OK! here is the workout!

 

FRIDAY FEB 26

 

Connectivity140728

  • 3 x 15 PVC Shoulder Raises
  • 1:30 HS hold
  • 3 x 5 Pull Up Lever to horizontal
  • 3 x 3 Pull UP lever to vertical

WOD: (No barbell work on testing days, we all just warm up and test)

 

16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

 

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

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