FUNday

Workout 16.1 Variations

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

2016 CrossFit Open WOD 16.1

Open Announcement 16.1: NorCal CrossFit

watch the live stream by clicking here

Thursday

3 Rounds for Quality:
  500m Row
  20 KB Swings (53/35*)

2016 REEBOK CROSSFIT GAMES SEASON SCHEDULE

How to register for the 2016 CrossFit Open

Wednesday

Back Squat: 4-4-4

   rest as needed then...

EMOM for 10min:
 EVEN- 10 Thrusters (95/65*)
   ODD- 20 Hollow Rocks

War on Cops is Real

Tuesday

Bench: 5-5-3-3-1
Dips: 10-10-10-10
GHD Situps: 10-10-10-10

"Strength is not empty rhetoric. It is not bluster. It is not theatrics. Real strength, strength of purpose, comes from integrity and character. And, in my experience, the strongest person usually isn't the loudest one in the room."

                                                                                          -George W. Bush

Monday

THE PAT TILLMAN FOUNDATION

Patrick Daniel Tillman 

11/6/76–4/22/04 

In 1998, Tillman was was drafted into the NFL by the Arizona Cardinals. During his NFL career, he completed 2 Triathlons and received a graduate degree in American history. In May 2002, eight months after the September 11 attacks and after completing the fifteen remaining games of the 2001 season which followed the attacks (at a salary of $512,000 per year), Tillman turned down a contract offer of $3.6 million over three years from the Cardinals to enlist in the U.S. Army.

Pat, along with his brother Kevin, completed the Ranger Indoctrination Program in late 2002 and were assigned to the 2nd Ranger Battalion in Fort Lewis, Washington. He  served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third-highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them."

Complete 7 Rounds for TIME of:
   315 lbs Deadlifts – 7 reps
   Full Gasser – 1 rep
   Pull Ups – 15 reps

*Rest 45 seconds between rounds