Crossfit Cape Cod 2-26-16

25
Feb

Crossfit Cape Cod 2-26-16

 

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!

8 Responses

    1. Allan

      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!!

  1. Sarah Lee

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