168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Crossfit Cape Cod 2-26-16

February 25, 2016

 

CROSSFIT CAPE COD 2-26-16
Metcon
If you plan on doing 16.1 on Saturday
do skill work alternating movements
for the first 10 min and 2 other movements for the last 10 min
CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Teens (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Bar Facing Burpees
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Pull-ups*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Bar Facing Burpees
25 Ft. Overhead Walking Lunge, 65# / 45#
8 Pull-ups*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge
8 Jumping Pull-ups*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

 

 

Everyone who is registered for the open, please talk to a coach about being judged. Or just do it for fun. If you are doing for fun do 8 lunges in place.

If you’re in one of the morning classes and need to be judged, tomorrow afternoon will be a great time. There will be a lot of action going on and a lot of people giving this 20 min amrap their best shot!!. Feel free to come watch and hang out!! BYOB!!  If you can’t make that talk to a coach and set up a time for Saturday. If you’re planning on retesting you should do it Friday and Monday (good luck with that!!). Both attempts will need to be judged and verified. I wish everyone well and hope everyone enjoys the 2016 crossfit season!

About the Author
  1. Terry Reply

    Unfortunately, I can’t get into C3 until Monday.. Any judges available ?

    • Allan Reply

      We will get you squared away Terry!! Someone will be their to judge you.

  2. Nicole Reply

    Is anyone doing the open at the 9am class or is the open all being done later in the afternoon?

    • Allan Reply

      Nicole, sorry I just saw this but Sarah told me were doing it on Saturday I hope I’m there to judge or cheer you on!!

  3. Mase Reply

    Nicole, I can judge you Saturday.

  4. Christopher Judkins Reply

    Nice job in the open workout today everyone! Best of luck to everyone yet to go, crush it!!

  5. Sarah Lee Reply

    Great Job today everyone! I didn’t have to no rep anyone. That says a lot about you all as athletes and the coaches.

  6. Nicole Reply

    Thank you Mason and Allen

Leave a Reply

*