8 Minutes of Back/Scap/Hip Mobility (Click links for details)

A- WU- 2 RNFT of:
10 D.B. Seated Press (HBD)
10 D.B. Front Squat
10 Each Alternating Renegade Row
10 Calorie Row (Damper 10/8)

B- Squat- 3@ 60/70/80 + 2@85 + 1@90/95 + 2@85% of 12/27/16   -16 Minute Cap

C- 12/9/6 RFT of:
Strict HSPU
Squat (225/135)
Strict Pull Up

Cardio

8 Minutes Shoulder/Back/Hip Mobility

A- WU- 3 RNFT of:
45 Seconds Row
5 Broad Jump (Max distance)
5 Thruster (45/35/15/PVC)

B- 8 RFT of:
250M Row
6 Box Jump (20/18″)
10 WallBall (20/14#-Max Height)

C- 6 Minute AMRAP of:
20 Tuck Up
20 SuperMan
5 Strict Chin Up
1 WallWalk

6 replies
  1. Tammyli
    Tammyli says:

    I want to Thank everyone for participating in the 2016 Open! The Workouts were fun/ terrifying/ no big deal 😛

    Im so proud to see how far you have all come, hard work pays off. I hope you can all move forward with a list of goats you want to overcome and a desire to be better than yesterday!

    This was officially my 5th Open, and I will say that my personal gains are so huge.. I couldn’t imagine my life with out CF, and i love the way i feel.. Beter than ever

    Reply
  2. Tammyli
    Tammyli says:

    Be sure to check out our 718 leader board and congratulate some of your buddies!

    http://crossfit718.com/718-open-leaderboard/

    BIGGGG UUpps to Tina, who finished 84th in her division and now qualifies to compete in the next stage of the game… the Masters online qualifiers coming up in just a few weeks. Be sure to give her a high five when you see her!

    Reply
  3. Smanik
    Smanik says:

    Guys, in case you didn’t see, our friend Tina is…

    NUMBER 83 IN THE WORLD!!!

    I know that’s ‘in her division’. But I don’t care.

    Eighty Three.

    In the WORLD.

    Unreal Tina. Just unreal. Congratulations.

    (And no slight meant to Tammy’s comment above. This has just got me really pumped today.)

    Reply
    • Jack
      Jack says:

      WOW congrats Tina, that is awesome!!

      Don’t mean to toot my own horn, but there are only few hundred thousand people ahead of me in my division. Not too shabby. I am coming for you Tina… lol

      Reply
  4. TinaD
    TinaD says:

    Thanks so much guys! It’s been a long/short year and I can’t believe the 2016 Open is all behind us now- it’s crazy how fast it went. In 2015 I became a masters athlete (40-44 division) and after the open last year, Tammy and Iz really got behind me and said whatever I needed that I had support of 718 behind me- so I worked my ass off to be ready for 2016. I knew it was gonna be a big year and set my goal for top 200 in the world (and top 20 in the region), which would get me to the next round- The Masters Qualifiers. I’m happy to report I made that goal, but only better, #11 in NE and #83 in the world. I just wanted to say that none of this would have been possible without the support and constant encouragement from everyone that believes in me here at 718! The workouts will be released on April 21st and I will have 4 days to complete them and we’ll see what happens from there!

    Reply

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