Friday Night Lights


Announcements

The 2016 CrossFit Games Open starts this Thursday night with a live showing on weeks 1 WOD. This year we will be hosting all Open WODs during our Friday Night Lights every Friday night starting at 6:00pm. We will have a sign up sheet available on Wednesday for people to sign up in for a time that best fits them. We will not be judging the Open WODs during class times,ONLY during Friday Night Lights or other time offered. If you haven’t signed up for the Open you still have all week to get signed up. This is a great time to experience the CrossFIt Community at its best.

CrossFit Denham Springs – CrossFit

Tonight will be week 1 of the Friday Night Lights of the Open Seasin. We will start the first heat at 6:15pm.

There will be NO 5:45pm class because of the Friday Night Lights event. Come out to WOD and cheer on everyone doing the Open.

Saturday Partner WOD at 9am.

Metcon (Time)

4 Rds or 18 Minute Cap:

400m run

15 Goblet Squats (53/35#)

12 Box jumps

9 Deadlifts (225/135#)

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Teens (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Pages:
Edit