Open WOD 16.3 – CFS

Mar 11th, 2016

Category: CrossFit

Open WOD 16.3 – CFS

Have A Beer with RedLine 16.3

Heat Assignments for tonight’s event are available HERE.
If you do not see your name or would like to sign up for a heat, please email [email protected]

Have a Beer with Redline Gear – Tonight at Friday Night Lights!
Friday Night Lights is BACK tonight with Redline Gear! Our first Friday Night Lights was a great time. There was a great crowd supporting the athletes, pushing them to achieve their best results on 16.1. It was also just a great excuse to socialize with your WOD buddies and have a cold drink (or two). We know that this one will be the same!

Redline Gear is inviting everyone to “Have a Beer with Redline Gear!” … that’s right. They’re bringing kegs. So come on down, do the workout and celebrate after, or don’t do the workout and just cheer your friends on. You’ll have a chance to shop for all of Redline’s newest and best gear. Sammy Sprinkles will be in the DJ Booth again, back by popular demand. You don’t want to miss this event

Due to the event, there will not be a typical coach-led warm up like there typically is in classes. A coach will be available in the athlete warm up area to help you get warmed up and give you some tips. Feel free to arrive early and spend plenty of time getting ready before your heat.

*Just a reminder, all evening classes will be replaced by Friday Night Lights. Classes will run as scheduled through the 12pm class. See you tomorrow!

16.3 RX
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

16.3 Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups*
Men use 45 lb.
Women use 35 lb.

*If you are good at C2B and can do 5 at a time each time you jump up.  Feel free to sub regular C2b instead of the jumping option.  If you dont have C2b or can not do 5 consistently, jumping chest to bar pull-ups are strongly suggested.  Jumping pullups are designed for you to move with intensity and get more rounds instead of simply subbing C2B pullups.

We will have a cash out in both morning and afternoon classes.  As well as an optional cashout in Southie Orange at night during the event.  The CashOut is as follows…

Ca$hOut
Perform with a partner if possible, if not work:rest – 1:1
6 rounds each of
15/12 cals assault bike or 20/16 cals erg
200m run or 50 Double Unders

L2 – 5 Rounds
L1 – 4 Rounds

DISCUSSION 15 Comments

  1. Ryan Gould 03/14/2016 at 7:39 pm

    16.3: 37 Rx…first MUPs ever so pumped to get 7 of them in an Open workout!

  2. Tom Kuchenreuther 03/13/2016 at 2:02 am

    16.3: 92 Rx #noretest

  3. Trevor Crean 03/12/2016 at 6:26 pm

    78rx. Biggest win: my hands didn’t rip.

  4. Chad Michael 03/12/2016 at 1:04 pm

    16.3 – 88 RX pace was good just got to suck it up the middle rounds. Goal was 7 rounds so not totally disappointed.

    FNL was so fun once again! Thank you Goose and Amy!

  5. Eric A. Guenard 03/11/2016 at 6:56 pm

    67 unbroken muscle ups Rx

  6. Diana O'Neil 03/11/2016 at 4:11 pm

    51rx, frustrated with how discordant the mups were today. Redo on Monday 🙂

  7. Morgan 03/11/2016 at 2:56 pm

    11 reps rx – LOL. Dammit. I am going to try again. I can do mups with the skinny little purple band but as soon as I get rid of it I start doing werid things – will practice sat and try again monday.

    • Barry 03/11/2016 at 3:43 pm

      I was in the same place as you for the longest time and it finally clicked today thanks to good coaching from Tully & Retta. The key is the kip swing and what you do with your legs. Keep them together (wha, wha…) and toes pointed, and once you swing you need to get your legs behind you. When using the bands you can be lazy with your legs and let them drift in front as you’re getting up, which was why I could do it with the tiny band but once I dropped it I lost it. Try that, or get Tully or Retta to talk you through it.

      • Morgan 03/11/2016 at 3:49 pm

        Thank you! Retta was trying to get me to do that today. That probably is the issue. I will try again tomorrow.

  8. Mullins 03/11/2016 at 2:16 pm

    94rx. Pacing fell off a cliff in this one.

  9. Frawls 03/11/2016 at 1:48 pm

    16.3 – Castro continues the assault on my shoulder. Took a bit to get the rhythm of bar MUs but they got better as time went on.
    45 Rx. (3+6)

  10. Brian M. Maser 03/11/2016 at 1:25 pm

    16.3: 54 Rx (4 rounds + 2 snatches).

  11. Ben Brauer 03/11/2016 at 1:16 pm

    16.3: 12 Rx – pumped to get my first two bar MUs this morning. Big thanks to Matt and the 5:30 am crew for all the support this morning!

  12. Jason 03/11/2016 at 12:44 pm

    16.3: 50 Rx.. after not having done a bar MUP in about 2 years, I wasn’t looking forward to this one. Debated scaling because I only got one during warmups, failed about 10 of them. Glad I went ahead.. 2 short of 4 full rounds.
    Ca$hout: 1/2 done, not enough time