2.27.16 Workout of the Day

Jeff Maine, on 16.1... "This was the worst experience of my life. Why did I sign up for this again? Get me a beer..quick."

CrossFit 715w/ Martin

830w/Paul

General WU: Coaches Choice

Specific WU: 150 m run+10 reps of all wod movements

WOD 1: 3 RFT: Run 400m 12 Burpees 21 Box Jumps, 24/20

-15 min cap-

at the 25 min mark WOD 2: 10 min EMOM Odd: 10 TTB Even: 10 Front squats (from the ground) 135/95

ICT 9w/Martin

General WU: Coaches Choice

Specific WU:300 m run (exit sign)+

15 cal row

Crossfit.com Mainsite Workout 12.24.15

WOD 1: 3 rounds for time of: Row 1,000 meters Run 800 meters

-40 min cap-

Scale: Row to 800 m

16.1 10-11 AM,

All signed up athletes and spectators are welcome to compete and support during this time

Workout 16.1 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

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.