WOD FOR SEPTEMBER 20, 2018

REMINDER!

This Today is the start of our 6pm Olympic lifting class for anyone that is interested in improving their lifts, as well as for anyone who can’t make our Saturday classes. This class will be held at the same time as our regular CrossFit class (on the Overflow side). We hope to see you all there!

Also, CrossFit 516 Youth Fitness Program starts this week!

  • High School Program for grades 9-12: Tuesdays, Wednesdays & Thursdays

    Students may attend ANY EVENING CrossFit CLASS

    High School athletes may buy a 10 class pack for $200, or join with a membership at a reduced rate of $156 per month for unlimited evening classes on Tuesdays, Wednesdays & Thursdays.

  • Elementary Program for grades 1-5: Thursdays at 4 PM

  • Middle School Program for grades 6-8: Thursdays at 5 PM

Elementary/ Middle School athletes may pay $30 per class or purchase a 10 class pack for $200

A)

4 Minute AMRAP: (get as far as possible in 4 min)

  • 400m run

  • 8 Burpee box jump overs (24/20)

  • 16 OHS (75/55)

  • 24 DB snatches (50/35)

  • 32 Wall balls (20/14)

  • 10 Muscle ups OR 5 Rope climbs OR 15 Ring pull ups

  • *4 minute recovery and then,

  • 6 Minute AMRAP: (get as far as possible in 6 min)

  • 400m run

  • 8 Burpee box jump overs (24/20)

  • 16 OHS (75/55)

  • 24 DB snatches (50/35)

  • 32 Wall balls (20/14)

  • 10 Muscle ups OR 5 Rope climbs OR 15 Ring pull ups

  • *4 minute recovery and then,

  • 8 Minute AMRAP: (get as far as possible in 8 min)

  • 400m run

  • 8 Burpee box jump overs (24/20)

  • 16 OHS (75/55)

  • 24 DB snatches (50/35)

  • 32 Wall balls (20/14)

  • 15 Rope climbs OR 3 Peg boards OR 15 Ring pull ups



WOD FOR SEPTEMBER 19, 2018

REMINDER!

This Thursday is the start of our 6pm Olympic lifting class for anyone that is interested in improving their lifts, as well as for anyone who can’t make our Saturday classes. This class will be held at the same time as our regular CrossFit class (on the Overflow side). We hope to see you all there!

Also, CrossFit 516 Youth Fitness Program starts this week!

  • High School Program for grades 9-12: Tuesdays, Wednesdays & Thursdays

    Students may attend ANY EVENING CrossFit CLASS

    High School athletes may buy a 10 class pack for $200, or join with a membership at a reduced rate of $156 per month for unlimited evening classes on Tuesdays, Wednesdays & Thursdays.

  • Elementary Program for grades 1-5: Thursdays at 4 PM

  • Middle School Program for grades 6-8: Thursdays at 5 PM

Elementary/ Middle School athletes may pay $30 per class or purchase a 10 class pack for $200

Now, the WOD

A)

3 sets:

12 Single arm upright rows *right arm

12 Single arm upright rows *left arm

10/7 Cal ski erg SPRINT

12 Single leg dead lift w/ KB *right leg

12 Single leg dead lift w/ KB *left leg

B)

For time:

30-20-10

Calorie row

Toes to bar

WOD FOR SEPTEMBER 18, 2018

BARBELL FOR BOOBS is right around the corner!

On October 6th from 9am-12pm, CrossFit 516 will be hosting our annual Barbells for Boobs event.

 Barbells for Boobs® is a 501(c)3 nonprofit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. They believe that everyone has a right to know if they are living with breast cancer. To date, they have served 23,647 individuals, provided 45,225 procedures and detected 351 cases of breast cancer.

Please join the 516 team (whether you’re a 516 athlete or not) by clicking on the link below and then clicking the button "Join Us”. Let’s work together to hit our $3,000 goal to help contribute towards the fight against breast cancer, one barbell at a time.

https://www.barbellsforboobs.org/fundraisers/CrossFit516276

A)

2 Rounds:

200m Single arm farmer carry *right hand (55/35)

200m Single arm farmer carry *left hand

25 GHD sit ups

 

B)

4 Rounds for time:

400m run

10 Dead lifts (225/155) *pronated grip and no hook grip

15 Box jump overs (24/20)

WOD FOR SEPTEMBER 13, 2018

4 Minute AMRAP: (get as far as possible in 4 min)

  • 400m run

  • 10 Burpee box jump overs (24/20)

  • 20 Muscle snatches (65/45)

  • 30 TTB

  • 40 KB swings (55/35)

  • 10 Muscle ups OR 5 Rope climbs OR 15 Ring pull ups

  • *4 minute recovery and then,

  • 6 Minute AMRAP: (get as far as possible in 6 min)

  • run

  • 10 Burpee box jump overs (24/20)

  • 20 Muscle snatches (65/45)

  • 30 TTB

  • 40 KB swings (55/35)

  • 10 Muscle ups OR 5 Rope climbs OR 15 Ring pull ups

  • *4 minute recovery and then,

  • 8 Minute AMRAP: (get as far as possible in 8 min)

  • run

  • 10 Burpee box jump overs (24/20)

  • 20 Muscle snatches (65/45)

  • 30 TTB

  • 40 KB swings (55/35)

  • 10 Muscle ups OR 5 Rope climbs OR 15 Ring pull ups

WOD FOR SEPTEMBER 10, 2018

BARBELL FOR BOOBS EVENT SIGN UP

On October 6th from 9am-12pm, CrossFit 516 will be hosting our annual Barbells for Boobs event.

IT IS FREE TO SIGN UP FOR THE EVENT AND BE ON THE 516 TEAM, SO PLEASE JOIN US! THE EARLIER YOU SIGN UP, THE MORE TIME YOU HAVE TO SHARE YOUR DONATION LINK TO HELP FUNDRAISE. ALONE, JIMENA SACHDEV, HAS RAISED OVER $600 FOR THE EVENT AS A SPONSORED ATHLETE!! YOU CAN HELP CONTRIBUTE TOO BEFORE THE 6TH!  

Please join the 516 team (whether you’re a 516 athlete or not) by clicking on the link below and then clicking the button "Join Us”. Let’s work together to hit our goal to help contribute towards the fight against breast cancer, one barbell at a time.

https://www.barbellsforboobs.org/fundraisers/CrossFit516276

Barbells for Boobs® is a 501(c)3 nonprofit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. They believe that everyone has a right to know if they are living with breast cancer. To date, they have served 23,647 individuals, provided 45,225 procedures and detected 351 cases of breast cancer.

 

A)

2 Sets for times: (60 seconds btw ea. set)

20 DB walking lunges (35's/50's)

20 Stationary lunges (35's/50's)

20 Jumping lunges (no weights)

 

B)

15 Minute AMRAP:

5 Muscle ups OR 10 Ring pull ups OR 15 Chin ups 

10 Power snatches (75/55)

15 V ups 

Barbell For Boobs Event Sign Up

On October 6th from 9am-12pm, CrossFit 516 will be hosting our annual Barbells for Boobs event.

IT IS FREE TO SIGN UP FOR THE EVENT AND BE ON THE 516 TEAM, SO PLEASE JOIN US! THE EARLIER YOU SIGN UP, THE MORE TIME YOU HAVE TO SHARE YOUR DONATION LINK TO HELP FUNDRAISE. ALONE, JIMENA SACHDEV, HAS RAISED OVER $600 FOR THE EVENT AS A SPONSORED ATHLETE!! YOU CAN HELP CONTRIBUTE TOO BEFORE THE 6TH!  

Please join the 516 team (whether you’re a 516 athlete or not) by clicking on the link below and then clicking the button "Join Us”. Let’s work together to hit our goal to help contribute towards the fight against breast cancer, one barbell at a time.

https://www.barbellsforboobs.org/fundraisers/CrossFit516276

Barbells for Boobs® is a 501(c)3 nonprofit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. They believe that everyone has a right to know if they are living with breast cancer. To date, they have served 23,647 individuals, provided 45,225 procedures and detected 351 cases of breast cancer.

 

WOD FOR SEPTEMBER 6, 2018

On October 6th from 9am-12pm, CrossFit 516 will be hosting our annual Barbells for Boobs event.

 Barbells for Boobs® is a 501(c)3 nonprofit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. They believe that everyone has a right to know if they are living with breast cancer. To date, they have served 23,647 individuals, provided 45,225 procedures and detected 351 cases of breast cancer.

Please join the 516 team (whether you’re a 516 athlete or not) by clicking on the link below and then clicking the button "Join Us”. Let’s work together to hit our $3,000 goal to help contribute towards the fight against breast cancer, one barbell at a time.

https://www.barbellsforboobs.org/fundraisers/CrossFit516276

 

A)

For time:

2k row 

 

B)

For time:

75/50 Cal bike 

50 Burpees

WOD FOR SEPTEMBER 5, 2018

On October 6th from 9am-12pm, CrossFit 516 will be hosting our annual Barbells for Boobs event.

 Barbells for Boobs® is a 501(c)3 nonprofit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. They believe that everyone has a right to know if they are living with breast cancer. To date, they have served 23,647 individuals, provided 45,225 procedures and detected 351 cases of breast cancer.

Please join the 516 team (whether you’re a 516 athlete or not) by clicking on the link below and then clicking the button "Join Us”. Let’s work together to hit our $3,000 goal to help contribute towards the fight against breast cancer, one barbell at a time.

https://www.barbellsforboobs.org/fundraisers/CrossFit516276

 

A)

2 Rounds:

200m Single arm farmer carry *right hand (55/35)

200m Single arm farmer carry *left hand

25 GHD sit ups

 

B)

4 Rounds for time:

400m run

25 Thrusters (45/35)