W.O.D. 2.26.16

WORKOUT 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. 

 Notes: Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. 

 This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round. Your score will be the total number of repetitions completed before the 20-minute time cap.

SCALED:
 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.

Community Notes:

Check out games.crossfit.com for the open announcement tonight at 8:00PM!

Join us tonight for our first "FRIDAY NIGHT LIGHTS" from 4:30PM on... 

There will be free babysitting from 5:30PM-6:30PM.

Spectators are welcome.

We will have a group warm up and instruction at the start of the evening.
We will run heats throughout the night, you will be put into a heat in order of arrival. 

You are welcome to bring some beverages or snacks for a post workout "stink and drink".

Quote:

“All you touch and all you see, is all your life will ever be”

― Pink Floyd