Latest WOD

CrossFit Open WOD 16.4

It is here, CrossFit Open WOD 16.4. This will be the general WOD programmed today.  Hope everyone watched the announcement last night.  We can’t wait to try it.

Don’t forget, tomorrow (Saturday), you will have a chance to come do/redo the Open WOD from 9-11am.  At 11am, we will have a special WOD for St. Patty’s Day and a Re-Opening Party.  We can’t wait to see what everyone brings to the Pot-luck party that will be starting right after the WOD.

2016 CrossFit Open WOD 16.4

ARMAP 13 Min:
55 deadlifts (225/155)
55 wall-ball shots (20/14) (10/9)
55-calorie row
55 handstand push-ups

 

6:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 4 Comments

  • Jack Perins says:

    https://www.youtube.com/watch?v=-XccUMOQ978

    The official song of 16.4. Already added to your precious Spotify playlist. Bwwahahhaha

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    ARMAP 13 Min:
    55 deadlifts (185-155/125-105)
    55 wall-ball shots (20/14) (10/9)
    55-calorie row
    55 handstand push-ups (raised target)

    Brass:
    ARMAP 13 Min:
    55 deadlifts (135/95)
    55 wall-ball shots (20/10) (10/9)
    55-calorie row
    55 hand release push-ups

    Bronze:
    ARMAP 13 Min:
    40 deadlifts (115/75)
    40 wall-ball shots (14/10) (9/8)
    40 calorie row
    40 Push-ups (knees)

    Masters:
    ARMAP 13 Min:
    55 deadlifts (185/125)
    55 wall-ball shots (20/10) (10/9)
    55-calorie row
    55 Push Press (95/65)