Friday

336 CrossFit – CrossFit

Push Press (7×5, all heavy, build to a max)


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Every 2 min you must complete 1 rope climb. With a large class half will rope climb on even minutes and other half on odd minutes.

Thursday


Announcements

The CrossFit Games season is upon us and begins with the online Open. Registration opens Jan. 14th. More than 272,000 people from around the globe competed in 2015. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world.

For five weeks, you and the hundreds of thousands of other people who signed up are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have, or go into a darker place than you’ve ever been before.

The week’s workout is released each Thursday at 5 p.m. PT, and scores are due four days later (before 5 p.m. PT Monday). One workout per week for 5 weeks from Feb. 25th – March 28th.

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 make the Open even more accessible.

The best of the best will use the Open to launch themselves into the next stages of the Games season. Though for most, the Open is an end in itself. Completing the same workout as the world’s fittest athletes is an accomplishment, as is logging a score for all five weeks.

At 336 CrossFit and High Point CrossFit we will continue the Friday night lights each week for all to complete the Open workouts.

Registration begins: January 14, 2016
http://www.games.crossfit.com

Check out there videos about the Open


336 CrossFit – CrossFit

Deadlift (3 tng reps every 30 sec for 5 min, heavy but fast)


Metcon (Time)

30 Power Snatch 95/65

30 Toes to Bar

30 Clean & Jerk 135/95

30 Burpees

30 Deadlift 185/135

* One bar, change your own weights


Planks

:40 on, :20 off

–Front Plank

–Side Plank

–Feet 6″ off ground

–Hollow Position

Wednesday


Announcements

The CrossFit Games season is upon us and begins with the online Open. Registration opens Jan. 14th. More than 272,000 people from around the globe competed in 2015. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world.

For five weeks, you and the hundreds of thousands of other people who signed up are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have, or go into a darker place than you’ve ever been before.

The week’s workout is released each Thursday at 5 p.m. PT, and scores are due four days later (before 5 p.m. PT Monday). One workout per week for 5 weeks from Feb. 25th – March 28th.

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 make the Open even more accessible.

The best of the best will use the Open to launch themselves into the next stages of the Games season. Though for most, the Open is an end in itself. Completing the same workout as the world’s fittest athletes is an accomplishment, as is logging a score for all five weeks.

At 336 CrossFit and High Point CrossFit we will continue the Friday night lights each week for all to complete the Open workouts.

Registration begins: January 14, 2016
http://www.games.crossfit.com

Check out there videos about the Open


336 CrossFit – CrossFit

Squat Clean (1 rep every 30 sec for 10 min, build to ma)


Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

Row 1000 meters

with remaining time AMRAP

15 Wall Ball 20/14

30 Double Under

Rest 4 min


Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

8 Burpee Box Jumps 24/20

16 KB swings 53/35

24 Double Unders

Tuesday


Announcements

The CrossFit Games season is upon us and begins with the online Open. Registration opens Jan. 14th. More than 272,000 people from around the globe competed in 2015. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world.

For five weeks, you and the hundreds of thousands of other people who signed up are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have, or go into a darker place than you’ve ever been before.

The week’s workout is released each Thursday at 5 p.m. PT, and scores are due four days later (before 5 p.m. PT Monday). One workout per week for 5 weeks from Feb. 25th – March 28th.

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 make the Open even more accessible.

The best of the best will use the Open to launch themselves into the next stages of the Games season. Though for most, the Open is an end in itself. Completing the same workout as the world’s fittest athletes is an accomplishment, as is logging a score for all five weeks.

At 336 CrossFit and High Point CrossFit we will continue the Friday night lights each week for all to complete the Open workouts.

Registration begins: January 14, 2016
http://www.games.crossfit.com

Check out there videos about the Open


336 CrossFit – CrossFit

Metcon (No Measure)

12 min EMOM

1st – 5 Pendlay Rows, heavy as possible

2nd – 10 Ring Dips

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Power Clean 185/125

10 Pull Ups

15 Push Ups

200 m Run

Monday


Announcements

The CrossFit Games season is upon us and begins with the online Open. Registration opens Jan. 14th. More than 272,000 people from around the globe competed in 2015. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world.

For five weeks, you and the hundreds of thousands of other people who signed up are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have, or go into a darker place than you’ve ever been before.

The week’s workout is released each Thursday at 5 p.m. PT, and scores are due four days later (before 5 p.m. PT Monday). One workout per week for 5 weeks from Feb. 25th – March 28th.

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 make the Open even more accessible.

The best of the best will use the Open to launch themselves into the next stages of the Games season. Though for most, the Open is an end in itself. Completing the same workout as the world’s fittest athletes is an accomplishment, as is logging a score for all five weeks.

At 336 CrossFit and High Point CrossFit we will continue the Friday night lights each week for all to complete the Open workouts.

Registration begins: January 14, 2016
http://www.games.crossfit.com

Check out there videos about the Open


336 CrossFit – CrossFit

1 Power Snatch to 3 Overhead Squats (10 min EMOM, build to heavy set)


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Sunday Open Gym

336 CrossFit – CrossFit

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.