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WOD Blog
 | Mon, Nov 7 2016 |  |
 | Thu, Feb 23, 2017 at 6:00pm THE 2017 CROSSFIT OPEN!! |
| Fri, Mar 17, 2017 at 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM |
| Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| METCON 16.2 3/3/16-11/7/16-12/13/17 | WARM UP 11/14/16 | WEIGHTLIFTING 11/7/16-11/14/16 | SHRED 11/7/16 |
METCON 16.2 3/3/16-11/7/16-12/13/17(Reps, Rx+, Rx2, Rx3) Workout 16.2 4-min. AMRAP + bonus time: 25 toes-to-bars 50 double-unders Squat cleans* Time extends 4 minutes each time a round is completed. Clean Reps and Weights *1st round, 15 reps at 135#/85# *2nd round 13 reps at 185#/115# *3rd round 11 reps at 225#/145# *4th round 9 reps at 275#/175# *5th round 7 reps 315#/205# ***Weights can be added by another person/coach or already set up*** Tiebreaker: mark the time when you finish each set of double unders. GOAL: Get into 3rd round Rx+: Get to 4th round Rx: As written Rx2: Start at 95#/55# then go to 135#/85# Rx3: DO THIS IF YOU WANT A 16 MIN METCON Sub Singles and sit ups, hang powerclean 95#/65# reps stay at 12 reps
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