Today is the international recovery day (We made this up). It’s been a tough week, some brutal wods, the open and some awesome PRs. Now it’s time to stretch and do some basic maintenance. Make sure you take 15 minutes in your day. Just start at the neck and work your way down to shoulders,…
It was awesome to have you over for the CrossFit Open announcement. We’ll definitely do that again next Thursday for 16.4. Congratulations to those who just got their 1st bar muscle ups: Mark, Scott and Emilie. Sweet skillz!!! Strength Push press 3-3-3-3-3 METCON 12 min AMRAP 1 rope climb 10 bodyweight deadlifts 15 dumbell thrusters…
The CrossFit Open 16.3 workout is happening tonight at 1800hrs. We’ll watch the live announcement and crush it. Be ready for the unknown and the unknownable. I expect a shorter duration workout (around 10min), wall balls and muscle ups. If you’re not doing the Open, 16.3 is going to be the wod for the night…
Strength Weighted pull ups 2-2-2-2-2 METCON 3 rounds for reps 1min row for calories 1min wall balls 1min double unders 1min 15ft shuttle run Rest 1min between rounds Bonus: L-sit max hold x3
Snatch Ladder E2MUF (Every 2min until failure) Rx 95/65, 115/85, 135/95, 155/115, 175/135, 195/145, 215/155 Sc 45/35, 65/45, 85/65, 105/75, 125/95, 145/105, 165/125 METCON For time: 20 power snatches 20 burpees to 12inch target 20 overhead squats Note: use 75% of your max rep at the snatch ladder for the workout
Strength Back Squat 5-5-3-3-1-1-1 METCON AMRAP 10 min 4 handstand push ups 15 GHD sit ups 15 hip extensions
16.3 is happening Thursday night at 1800hrs following the live announcement. We’ll be watching the announcement in the gym then get right on it. Try to arrive a few minutes early so you won’t miss anything. I’m expecting wall balls and muscle ups in a sub 10 minutes AMRAP format. Don’t worry, I’ve been wrong…
I’ll keep this simple. 16.2 feels a lot different than 16.1. 16.1 was a pure mental effort, as for 16.2, well your score will tie in with your maximal strength. Put it this way, if you can’t lift a given weight or the given weight is close to your 1RM, this is the end. For…
Heats starting at 0900, 0930, 1000, 1030, 1100, 1130. We can run up to 3 athletes simultaneously. We’ll need some judges and helpers for switching weights. If you’re not competing or doing the workout, come and cheers us. WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50…
Awesome turnout at the Mount Pleasant community hall workout. Thank you so much for coming. You guys rock. We’re definitely planning more in the near future, stay tuned. If you took any pictures tonight, send them our way at crossfitpyro@gmail.com Make sure you check out the Open workout 16.2 announcement video on the CrossFit games…
