Our 2016 CrossFit Open Experience

It started with a logistical nightmare and ended with a physical nightmare, but our athletes took it all in stride and performed very well.


AMRAP in 20 Minutes

  • 25-ft. overhead walking lunge 95/65 lb
  • 8 burpees
  • 25-ft. overhead walking lunge 95/65 lb
  • 8 chest-to-bar pull-ups

Trying to get everyone through a 20 minute workout when we had to have 25ft lengths of floor available for each athlete was not easy. It was logistically challenging and the workout itself was rough. Everyone stepped up to the challenge and pushed really hard through those burpees and lunges.


Beginning on a 4-minute clock, complete as many reps as possible of:

  • 25 toes-to-bars
  • 50 double-unders
  • 15 squat cleans, 135 / 85 lb

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
  • 50 double-unders
    • 13 squat cleans, 185 / 115 lb

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
  • 50 double-unders
  • 11 squat cleans, 225 / 145 lb

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
  • 50 double-unders
  • 9 squat cleans, 275 / 175 lb

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
  • 50 double-unders
  • 7 squat cleans, 315 / 205 lb

Stop at 20 minutes.

Everyone that attempted this workout as Rx didn’t quite make it past the first 4 minutes but those that chose to perform the scaled version made it several rounds in and performed an amazing amount of work. I think this was a workout that really surprised people on how well they did.


AMRAP in 7 Minutes

  • 10 power snatches 75/55 lb
  • 3 bar muscle-ups

Even though most people could perform the snatches a the Rx weight many chose to perform this workout scaled because the bar muscle-ups are not something they can do … yet. Cycling lightweight snatches and jumping chest to bar pull-ups is a good way to get your lungs burning. For some this was their first time performing the jumping chest to bar pull-up and quickly adapted to the challenge.


AMRAP in 13 Minutes

  • 55 deadlifts 225/155 lb
  • 55 wall-ball shots 20/14 lb to 10/9 ft
  • 55-calorie row
  • 55 handstand push-ups

This workout had a little something for everyone as long as you like using your posterior chain. The only break was the handstand push-ups but those aren’t really a break. The weight was manageable for most and they were able to perform this workout as Rx. That always feels good. Everyone did really well here and some surprised themselves a little.


21-18-15-12-9-6-3 reps for time of:

  • Thrusters 95/65 lb
  • Burpees

16.5 was a repeat of 14.5. Every year in the open they repeat a workout from a previous year. This allows you to compare your scores and see how your fitness has improved. I don’t think anyone ever wanted to repeat this one but here it was again. For most of our athletes this was their first time performing this workout and they were in for a treat. This workout is physically demanding for the best athletes and both physically and mentally challenging for the rest of us. Unlike the previous workouts that had a time cap this one did not. The clock would not save you from the suffering. The repetitions add up quickly and it’s a mental challenge to keep moving. Finishing times on the workout vary from 8ish minutes to 50ish minutes, most of us finished somewhere in the middle but we all finished.

While we care more about fitness for life rather than competition it is fun to put your fitness to the test at least once a year and see how you stack up the rest of the world wide community. Great work everyone. Bridgett and I are very proud of you all.

Now go move better.