Leap Year Monday!


CrossFit Denham Springs – CrossFit

Huge shoutout to all the athletes and spectators who were able to participate in Friday Night Lights. It was a great time and we will be doing it again this Friday with a Live DJ throwing down some beats the entire night.

If you haven’t signed up for the Open you can still sign up and get WOD 16.1 done today.

Huge shoutout to Coach Justin for programming last weeks WODs for the classes.

Today you will notice a few WODs programmed. If you have not completed Open WOD 16.1 or need to redo it than that’s the WOD for you. If you have done WOD 16.1 and never want to do it again, you will be doing the EMOM and the 5 Rd WOD.

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

Metcon (Weight)

EMOM x 8

3 Snatches (Power or Squat)

*Over the course of the 8 minutes increase workload to get your heaviest set.

Put in heaviest weight

Metcon (Time)

5 RFT:

9 Deadlifts (11575#)

7 Toes 2 Bar

5 Snatches (115/75#)

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