W.O.D. 3.11.16

 Gordy and Josh go head to head for 16.3

 Congrats to Pam and Dana for their first Bar Muscle Up's and 6 more!!!

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.

The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

WORKOUT 16.3 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 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb

Scorecard and Official Standards: Click here for the score card and standards.

Community Notes:
All weekend classes will be held in the ANNEX, 110C DeKalb Street. There will be NO CrossFit Kids class Saturday at 10:00AM.

"If you don't have confidence, you'll always find a way not to win."
- Carl Lewis


Stephanie Vincent said...


Mike Si 88, 5:58
Pete 88, 6:25
Jon P 51, 5:45
Jeff B 23, 6:37
Briana 10
Kevin 10
Mike S 10
Theresa 10
Justin D 10
LP 10
Luis 10
Matt E 10

SC (as prescribed)
Alex R 105, 5:56

Steve 90 45/jump pull
Taylor 68 35/band pull

Aimee Lyons said...

9:30 AM/12:15 Express

10 RX
Jonathan S
Mary H
Kevin H
Jill H
Jess A
Tim H
Dave H

Jonathan P 76, 5:50
Gordy 101, 6:19
Josh Bell 81, 6:50
Dana 36, 5:25
Tiim P 75, 5:57
Pam G 36, 4:18

Katie 165 (Air Squat RR)
Emma 69 sc
Theresa D 4 rds
Sharon :)
Mike M 4+5 sc
Karen M 4 + 5 sc

Aimee Lyons said...

congrats to Pam, Dana and Dave H for their first bar muscle up!!!

Unknown said...


Mike 4 rds 65#
Meggan L 10 rx
Rob C 10 rx
Mike I 10 rx
John Mc 10 rx
Julie R 10 rx
Regi 36 rx 5:56
Justin 10 rx
Roman 72 rx 6:30
Alison 10 rx
Joe C64 rx 5:37

Friday Night Lights
Giulia 41 RX 5:16
Jill A 50 rx7:11
Rich A 89 6:11
Chris D 11 rx
J-diggity=dawg? 10 rx
Jen S 10 rx
Shawna 10 rx
Borden 10 rx
CJ 10 rx
Clayton 75 6:12 rx
Keithie 86 6:34 rx
Alona 11 rx
Flounder 10 rx
Olan 51 rx 5:25
Jenna 10 rx
Aimee 90 5:59 rx
Ryan S 75 6:26 rx
Laura A 11 rx
Kevin M 10 rx
Alejandra 10 rx
Mariana 10 rx
Jason 10 rx
Therese 92 sc 6:50
Nick C 78 rx 6:56
Brian T 25 rx
Fayth 10 rx
Ashley Mc 10 rx
Matt B 10 rx
Mike 103 sc
Danielle 10 rx
Sarah S 22 rx 6:08
Faby 71 rx 6:22
Kris 10 rx
Dave N 10 rx
Caitlyn 10 rx
Lauren H 10 rx
Steph C 10 rx

This was by far the most memorable night at any CrossFit gym for me. . .I was blown away by the effort, the first bar mu's, the tenacity and relentlessness displayed by all. That is what the Open is all about-thank you to all 112 of you for joining us on this journey. I was incredibly proud to be a member of this community last night. As always, thank you Aimee for giving us your all, we are #blessed to have one of the best coaches around. We thank you from the bottom of our hearts.
See you all next Friday.


Friday Night Lights