W.O.D. 2.26.16

 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 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".

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


Stephanie Vincent said...

Jeff B 156
King 166
Laura a 18
LP 174
Lauren H 18
Alex L. 137

Justin D 162
Theresa L 286
Ben M 195
Kevin B 238
Steve B 110
Shari 202
Mike Sa 187

Unknown said...


Jon P 163
Josh B 162
Jackie 18
Dave H 158
Cate 182
Steph V 18
Mike Sim 143
Pam 160
Dana 143
Rob 90
Mchugh 18
Aimee 225
Clay 163
Jason L 114
Tobin 187

Jill H 191
Mary H 157
Kevin H 208
Jonathan S 215
TJ 143
Barb C 156
Manisha 216
Jodilee 143
Meggan 182
Lauren c 215
Erika L 218
Meredith 148
Jess A 140
Jessie 169
Joe M 146
Terri 161

Unknown said...

Justin R 137 rx
Roman 255 sc
Jill A 166 rx
Alex R 248 sc
Julie r 18 rx
Chris D 247 sc
Danielle g 219 sc
Flounder 39 rx
Diane 95 rx
Jenna 18 rx
Josh P 126 rx
Erik F 188 sc
Keithie 208 rx
Gordy 196 rx
Ash B 166 rx
Giulia 143 rx
Luke 70 rx
Dave N 151 rx
Alejandra 13 rx
Kevin McD 172 sc
Mariana 195 sc
Jon P 158 rx
Jen s 73 rx
Veronica 143 rx
Timmy P 118 rx
Alona 136 rx
Mike C 182 sc
Shawna 71 rx
Ash Mc 196 sc
Borden 120 rx
Melissa 166 sc
Steph M 189 sc
JNA 78 sc
Brian t 123 rx
Regi 181 rx
Fayth 161 sc
Matt B 99 rx
Pete W 180 rx
Alison 73 rx
Kris 166 sc
Matt E 221 sc
Amanda 237 sc
Therese 160 sc
Jill H 193 sc
Alicia 195 sc
Vania 240 sc
CJ 239 sc
Michal 129 rx
Caitlyn 182 sc
Cline 47 rx
Matt C 158 rx
Steph C 83 rx

WOO HOO FOLKS what a night-THANK YOU TO EVERYONE who worked out, cheered, judged, volunteered, etc. What an amazing night.

Jen Naspinski said...

Wow! Vania, Jill and Caitlyn - way to represent the New Year, New You. Impressive performances. Sorry I could stay to watch you!!!! Hopefully next week. JNa