Strength
​15 minutes to find
​3 Rep Max Touch and Go Clusters
(Yes clusters. A squat clean thruster. Check out video below for a cluster demo by the one and only Matt Chan).

Metcon
8 Min AMRAP
​10 Hand Release Push Ups
​10 Front Rack Lunge 95/65 (Rx+: 115/85, Scale 1: 75/55, Scale 2: 45/35)

Skill
Rope Climb

Metcon
3 Rounds for time
​15 Power Snatches 95/65 (Scale 1: 75/55, Scale 2: 45/35)
30 Air Squats
​45 Double Unders (Scale 1: 135 Singles, Scale 2: 90 Singles)

​***Remember Intensity***

Strength
20 min to find 1Rm Back Squat

​then...

​15 min to find 1RM Strict Press


Cool Down
3 Rounds NOT for time
​Feet 2 Rig until Failure
​Hand stand push up until failure (Rx+: deficit HSPU, Scale 1: 2 Abmat HSPU, Scale 2: Box HSPU)


Good article to read about fitness. You can't outwork a bad diet
​"The Sugary Albatross"

http://library.crossfit.com/free/pdf/CFJ_2016_03_Balance%20Saline3.pdf

Strength
10 Min EMOM
3 Power Cleans

Metcon
10 Min Partner AMRAP
​Partner 1: 100m Sprint
​Partner 2: 10 KB Swings 53/35

​***Partner 2 will do their 10 KB Swings while Partner 1 is doing their 100m Sprint. Once the sprinter is back the person doing KB Swings will take off in a sprint while partner 1 does their 10 KB Swings. And this will continue for 10 minutes.

What is Intensity? CrossFit's definition: Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion. So what's that mean to us? Pat Sherwood (CrossFit Competitor and now CrossFit Games announcer) states that "Intensity and average power are the variables most commonly associated with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster." Just because you may be able to do a WOD Rx doesn't necessarily mean you should. If you find yourself doing the cha-cha in front of the bar between every rep then we are missing the point. If you spend 5 minutes of a 10 min WOD trying to get 40 doubleunders then we have lost that intensity. That's wasted time and losing intensity. It may be heavy, you may be out of breath, but if you have to stop moving to take a break every few seconds, then we have lost intensity.

​Below you will see an Rx+, Rx, Scale 1 and Scale 2.
​-Rx+ is for the athletes who already have the capability to complete all the movements to standard without coaching. You need to ask your coach if you are unsure if this is for you or not. And if you have to ask then we may already know the answer. These categories have not been designed to segregate you or put others on pedestals. Its to give you the options to improve that Intensity that we strive for, to get the results we all want.
​

Metcon

15 Min AMRAP
21 Box Jumps 24/20 (Scale 2 Box Step Ups)
15 OHS 95/65 (Rx+ 115/95, Scale 1 75/45, Scale 2 45/35)
9 Chest to bar (Rx+ MU, Scale 1 Jumping C2B, Scale 2 Jumping Pull Ups)


​Cool Down
​4 Sets NOT for time
​5-10 behind the neck press
5-10 strict press
5-10 front shoulder raises
5-10 strict hang high pulls

**Athlete will pick his/her own weight and how many reps between 5-10
​***the only rule is that once you pick the bar up you can't put it down until the set is complete.

For 24 min, do the following every 3 minutes.

8 Box Jump 24/20
​6 Feet to Rig
2 Squat Snatches (athlete will pick their own weight)

​When the clock starts you do the above and rest for the remaining time in that 3 min.

Metcon
16 minute AMREP
400m Run
200 Double Unders
​100ft Hand Stand Walks (scaled accumulate 3 min hand stand hold)
50 OHS 45/35
25 Muscle Ups (scaled 25 chest to bar and 25 dips)



Cool Down
100 Sit Ups

Spend 15-20 min to find your power clean and jerk weight for the following Metcon.

​*You are not trying to find your 1RM.

3 Min AMREP
20 Burpees
​Remaining time max rep power clean and jerks 135/95

2 minute rest

​3 min AMREP
15 Burpees
Remaining time max rep power clean and jerk 165/115

​2 minute rest

3 Min AMREP
10 Burpees
​Remaining time max rep power clean and jerk 195/135

​*Score is total power clean and jerks

Strength
In 15 Min
Back Squat
1-1-1-1-1-1-1

​Metcon
​4 Rounds for Time
10 Pull Ups
10 Thrusters 95/65
​10 Hand Release Push Ups

Its that time of the week again. 3 Weeks down with 2 to go. 16.4 is upon us and its a good one. Same routine as the past 3 weeks. No classes other than the 6:30pm main event. Doors open at 6. First heat will start around 6:30pm.

​RX
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target


Scaled
​Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

15 Min EMOM
​1 Power Clean
​1 Hang Squat Clean
​1 Thruster

15 Min with partner
​Max Cal Row
​Switch every 200m

Strength
Push Press
5x5

Metcon
4 Rounds for Time
10 Burpee Box Jump Overs
100m Farmers Carry
​40 DU

For Time
​6 Rounds
400m Run
​10 Deadlift 225/185
7 C2B
​4 Pistols

Strength
​15 minutes to find 1 Rep Max
Bear Complex

Metcon
​8 min AMRAP
10 Wall balls 20/14
​10 Medball sit ups 20/14

Get that motor ready. This one will feel great!!!! Doors Open at 6:00pm. Heat 1 kicks off at 6:30pm. Judges Meeting at 6:15pm and Competitor brief at 6:20pm.

​*Reminder that there are no other classes on Friday other than the 6:00pm main event.

Rx Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55
3 bar muscle-ups


Scaled Open 16.3
​Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 45/35
5 jumping chest-to-bar pull-ups

It's that time of the week again. 16.3 will be announced tomorrow night. No changes to how we will run Friday. Once again the workout has been created to help those competing in the Open to recover and those not, but still looking to get fit to have a great workout.

​For Reps
6 Rounds of
​1 Min Row for max calories
1 Min Rest
1 Min max rep Power Clean 135/95
1 Min Rest

​For those looking for a great workout, your score will be total reps of calories and power cleans over the 6 rounds. For those competing and looking for an active recovery, make sure you get a good sweat going but shouldn't have any lactic acid build up.

Skill
Muscle Up

Metcon
50-40-30-20-10
Abmat Sit Ups
5-10-15-20-25
​Burpee over Abmat

Skill
Pistols

Metcon
21-15-9
Front Squat 135/95
​Hand Stand Push Up

You Have 4 minutes to perform each workout. Rest 4 minutes between each.

400m Run
Row, Max Calories

​rest 4 min

​400m Run
​Thruster, max reps 95/65

rest 4 min

400m Run
​Chest to Bar Pull Up, Max Reps

rest 4 min

​400m Run
​Overhead Squat, max reps 95,65

Dave Castro with a doozy. Good Luck to everybody tomorrow. Doors open at 6. A little tip for better scores?  WARM UP!!! This is on your own but the first time you do a squat clean should not be during the WOD. I didn't see much of it last Friday. Get a little sweat going before your heat begins.

​Reminder there are no other classes tomorrow other than the 6:00pm main event.


Workout 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.

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)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.