Strength: Wendler Deadlift

WOD: For Time

800 Meter Run

50 Burpees onto 25 lb plate (Must jump onto plate, fully extend hips and clap overhead)

40 Deadlifts

30 Kettlebell Swings

20 Power Cleans

10 Shoulder to Overhead

Strength:

Wendler Squat and Shoulder Press

WOD: 21-15-9

Front Squat 135/95

Hand Release Push-ups

Double Unders

“All athletes: remember that the PALEO CHALLENGE starts 3/1/2016!”

“ATTACK YOUR GOAT”

The gym will be open to work on anything you guys decide or need help on. Don’t be shy, ask questions and any of the coaches will be happy to assist you. For those who missed out on the 16.1 CrossFit Open WOD we highly encourage that you give it a try. For those who have done it already come through and beat your score! 

Workout 16.1 RX

Strength

Wendler Deadlift

WOD

“Yay Burpees”

-400m Run

-40 Burpees

-400m Run

30 Burpees

-400m Run

-20 Burpees

-400m Run

-10 Burpees

Today the first WOD for the Crossfit Open will be announced and CFP will be doing these WOD’s in place of hero WOD”s on Fridays.  To all those that registered BEST OF LUCK.

Strength:

Wendler Press

WOD:

5 Rounds for Time

6 Snatches (95/75)

6 Over Head Squats (95/75)

Mandatory 1 Minute Rest

5 Rounds for Time

6 Squat Cleans (95/75)

6 Push Press (95/75)

The week’s workout is released each Thursday at 5 p.m. PT. Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. With reduced loading or less challenging movements, the Scaled option will be designed to be accessible to the vast majority of athletes who train in CrossFit affiliates. Rx’d will challenge the world’s elite.

The workout write-up, movement standards, explanation video, and scorecards will all be published on Games.CrossFit.com. Review the standards before you start.

You can complete the workouts at a participating CrossFit affiliate in front of a judge, or film your performance from anywhere you want and submit a link as proof.

Make sure to submit your score before score submissions close each Monday at 5 p.m. PT. Late submissions will not be accepted.

There are many ways to excel in the Open. The Open will determine the fittest man and woman in each U.S. state, Canadian province, Australian territory and country worldwide. CrossFit will also use the Open to find the fittest in the military, emergency medical services, firefighting and law enforcement.

The Open is also the first stage of a three-stage season that culminates in the CrossFit Games. The world’s fittest men, women, teams, teenagers (14-17) and masters (40+) will compete for the chance to advance in the season, with the ultimate goal of making it on the world stage at the StubHub Center in Carson, California, this July.

However, for most people the Open is not about trying to earn a title or qualify for the next stage of the CrossFit Games season. It’s about joining the global CrossFit community in a celebration of fitness for a few weeks each year. To connect to others in your box as well as those a world apart through the experience of suffering through the same workout at the same time. It lets you revel at the strength and skills you’ve developed over the past year, and learn what you need to improve.

Registration: January 14 – March 28, 2016

The Open begins February 25, 2016.
16.1: Feb. 25 – 29
16.2: March 3 – 7
16.3: March 10 – 14
16.4 March 17 – 21
16.5 March 24 – 28

Strength:

Front and Back Squat

WOD:

20 AMRAP

12 Wall Balls

10 Push-Ups

12 Walking Lunges with Med Ball

10 Toes-to-Bar

12 Box Jumps

10 Calorie Row

Don’t forget the open begins on Thursday, sign up and compete against the rest of the world. This year they will have a special leaderboard just for LEOs. You can sign up by following the link…

http://games.crossfit.com/about-the-games/the-open

Strength:

Bench Press: 5-5-3-3-1

WOD:

25-15-10

Power Clean (135/95)

Floor Press (135/95)

Evil Wheels w/ Bar

Kettle Bell Swings (53/44)