The CrossFit Open has well and truly arrived! Congratulations to all those who registered and took on the first three workouts, all three challenging workouts have lived up to what we’ve come to expect from the Open. Some first muscle ups were scored and repeated a lot!!!

Click on the image above to check out the action when Saturday's classes hit 16.3

With just two weeks remaining here are a list of movements that might well pop up in 16.4/ 16.5:




Shoulder to Overhead

Box Jumps



Overhead Squats

Handstand Push Ups

I have a feeling we might see a repeat of the super fun 15.5 Rowing/Thruster couplet we enjoyed last year:)

Here is the CrossFit Hard leaderboard after event 3:

Keep up the amazing performances, here's looking forward to 16.4!!!!



Open Prep WOD

What is your favorite style of music?

Mobility 1

Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Metcon (No Measure)

Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
15 Ring Dips

Metcon (AMRAP - Rounds and Reps)

10 Minutes AMRAP of:
20 Alternating Dumbell Snatches (50/35 lbs)
15 Wall Ball Shots (20/14 lbs)

Out of Town WOD

Every 2 mins 20 walking lunges carrying a challenging object

10 min AMRAP
20 squats
10 Situps
5 Push Ups


CrossFit Journal: The Performance-Based Lifestyle Resource