WOD

For time:
55 handstand push-ups
55-calorie row
55 wall-ball shots
55 deadlifts (Body Weight)
Use the same loads you used in Workout 16.4.
Post time to comments.

WOD

As Many Rounds as Possible in 15 minutes of:
3-6-9 reps of:
Overhead Squats 95lbs/65lbs
Burpees
Post the number of rounds completed to comments:
Compare to 150407

WOD

Deadlifts
6-4-4-3-2-2, more info on the board

12 AMRAP of:
12 Burpees
12 Pull ups
12 Kettle bell Thrusters 16k/12k
Post loads and number of rounds to comments:

WOD

Strength Day
Push press
5 reps at 50%, 5 reps at 70%, 3 reps at 85%, 3 reps at 85%:

Rest Day

Rest Day

WOD

CrossFit Games 16.5
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Post time to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.
Compare to: 140331

WOD

Complete as Many Rounds as Possible in 20 minutes of:
5 Ring Muscle ups
5 Cleans
Post reps and load to comments:

WOD

Hang Snatch
5-5-5-5-5
Post loads to comments:
Compare to: 160112

WOD

For time:
20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses
Post time to comments.

WOD

Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
 Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.

WOD

Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
 Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.

WOD

Strength Day
10 Hang  Power Cleans
10 Hang Cleans
6 Power Cleans
6 Cleans
Increase loads every 3 reps

WOD

3 Rounds of: 5 minute AMRAP, follow by 1 minute break between each round.
12 reps of Deadlifts 95/65lbs
10 reps of Hang cleans 95/64lbs
8 Thrusters 95/65lbs
Post the time of each round to comments:

WOD

2 Rounds for time of:
800m run
40 Sit ups
30 Kettle bell swings
20 Pull ups
10 Burpees
Post time to comments:

WOD

Crossfit Games 16.3
As Many Rounds as Possible in 7 minutes of:
10 Power Snatches 75lbs/55lbs
3 Bar Muscle ups
Post number of rounds/reps to comments:
If you completed 16.3 this weekend, and Alt. WOD will be on the board.

Rest Day

Rest Day

WOD

Prep, 16.3
Practice Bar Muscle ups and Power snatches 75lbs

WOD

Big Sexy
5 rounds for time of:
6 deadlifts, 315 lb.
6 burpees
5 cleans, 225 lb.
5 chest-to-bar pull-ups
4 thrusters, 155 lb.
4 muscle-ups
Post time to comments.

---

 

Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas. He is survived by his wife, Katy; and two children, Abigail and Quinton.

WOD

Snatch
5-3-2-1-1
then
For Time:
100 Double Unders
50 GH Sit ups
25 Pull ups
Post loads and Time to comments:

WOD

As Many Rounds as Possible in 20 minutes of:
Run 200 meters
20 Power Cleans 95/65lbs
40 Double Unders
Post number of rounds to comments:

WOD

Crossfit Games 16.2
AMRAP in 4 minutes of:
25 Toes to Bar
50 Double Unders
15 Cleans 135lbs
if completed
then
AMRAP in 4 minutes of:
25 Toes to Bar
50 Double Unders
13 Cleans 185 lbs
if completed then:
AMRAP in 4 minutes of:
25 Toes to Bar
50 Double Unders
11 Cleans 225lbs
etc.

Rest Day

Rest Day

WOD

5 Rounds of time of:
16 reps of 35/20lbs Dumbell Thrusters
16 reps of Pull ups

WOD

5 rounds for time of:
155-lb. squat cleans, 7 reps
14 kettlebell swings, 1.5 pood
Post time to comments.
Compare to: 151222

WOD

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to: 130829 
No 150312 Post

WOD

20-15-10 reps of:
Goblet Squats 24k
Push ups
Toes to Bar
Post your time to comments: