Wednesday September 7, 2016

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Just when you thought it was safe to go back in the gym!!!!

Starting today we will be redoing all the 2016 Open Wods . These will be the WODs on Wednesday for the next 5 weeks.  It has been 6 months since we did these workouts  so this is a great time to see how much we have improved.   There are 2 ways to go about this you can do the same workout you did the first time or if you Scaled and think you may now be ready to Rx the workout give that a chance. If you weren’t here for the Open last year this will give you a great idea of what to except in February.  Good Luck and have fun!!

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.

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

Compare to Here and Here

35 thoughts on “Wednesday September 7, 2016”

  1. 16.1 – WOO HOO!!! Coaches- here are some reminders of you did not go into the Games site and review standards:
    – these are Bar facing burpees
    – if you are doing the scaled “Jumping pull ups” the bar is 6″ over the top of your head (there is a pink tape measure in the gym)
    – when scoring there is a max of 5 lunges per 25′

    Here is the link to the standards:
    http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/CFGOpen2016_EventPDF_16_1_sjdnheyw652bgdsnk.pdf

    Athletes: Be strict on your movements – hold yourself to a high standard! Good luck Athletes!

  2. 7 rnds even, C2B and 45#plate, lunges felt remarkably doable-surprising actually. I’m going to have to see what 65/95 bar is like again!

  3. 260 men’s scaled Rx. In my oxygen deprived aftermath, I thought I didn’t do as well as in the Open. Turns out I got a 14 rep PR!

  4. 163 scaled + 33pr from last time, although I scaled in an odd manner originally, but using less weight, therefore I consider this an improvement

  5. 170 (25# plate for OH walking lunges, which I’m certain was how I did it the last time)

    Apparently the last experience was so painful I didn’t write it down.

  6. 6 rounds plus 5 lunges scaled – then had a potty break for my preschoolers at around 18 minutes. Great work out! I joined in April so I don’t have a comparison.

    I did kipping pull ups instead of the jumping ones. I was on the fence about doing RX. Hoping to try next time.

    Awesome working out with Eric and try high noon crew!!

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