Workout of the Day

WOD Friday 2.26.16

CrossFit Games Open Workout 16.1

Because of how the workout was prescribed, we will have limited space tomorrow (6 lanes), and anyone signed up for the CrossFit Games Open will have first option going in a heat.

We should have enough space to run a few heats and judge each other (you MUST have a judge if signed up), so give the workout a try, even if scaled.

If you are not interested in participating in the Open and crunched for time, but would like to still come in and get in a workout, you can complete the following metcon for time:

Alternate WOD 2.26.15

MetCon (For Time):
800m Run,
40 Air Squats (outside),
600m Run (far side of Lear St.),
30 Air Squats (outside),
400m Run,
20 Air Squats (outside),
80 Abmat Sit-ups (inside - far right of the box).

Good luck to everyone! It's go time!

CF Games Open 16.1:

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

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443