26 February 2016 26 February 2016
Friday 26 February 2016 '26 February 2016'

16.1Hey everyone just a couple bits of information I wanted to go over with everyone before we begin kicking off the Open! First and foremost, thank you to everyone for being so awesome all year! Each of you represent this box and this sport with great dignity and spirit and me and the rest of the coaches couldn’t be happier! I wanted to let each of you know as we begin this competition season that you may be introduced to a side of this sport/fitness you have not seen before. We coach you and prepare you throughout the year to be better, stronger, fitter, and healthier than you already are. In our methodology we teach you about proper movement patterns, we set goals, we teach you to push yourself to do things you might not think you can. Now that the Open is here…it’s time to test what you have learned. For some of you (who registered for the Open), your workout will be judged. This may be the first time for those of you who are new to this, that you have had a workout scrutinized by someone else. I have always prided myself on teaching proper mechanics and movements and full range of motion in exercises. The coaching staff has always supported my vision and we work tirelessly to ensure that our members are safe and that we provide you with function and efficiency. Please remember these principles that we preach each and everyday. As an athlete, please do not be discouraged if you are “no repped” during a workout by a judge. Remember, a pull up is not a pull up if your chin doesn’t clear the bar, a squat must be below parallel to count, and full control must be shown in any technical lift for it to count. We will not compromise the integrity of CrossFit Burn to get extra reps in a workout. I would rather submit a score of ‘zero’ reps than to have a top score with questionable ones.

JUDGES: you will be held to a high standard throughout the Open as well. We are not handing out Bro/Sister reps to our friends. If you are judging an athlete who has registered for the Open please make sure that you are proficient in the standard of movements for whatever the workout consists of. If you are not comfortable judging an athlete then you should let them know before the workout starts. I will not validate any scores if there is any question as to the integrity of the repetitions or movements performed. Please don’t be a “No Rep Judge”, but I want each and every person in the gym to be scored effectively so you can truly see where you are in your CrossFit journey. Above all else, have fun!! This is our time of the year to come together, sweat, work, and (maybe even bleed or throw up) together, but please, make it a fun time you will remember forever!! Good Luck to each of you and Thanks!!

WOD

We can run 6 people at a time, and each heat will be 20 minutes long.  Please come in a couple minutes early and warmup on your own.  0530 and 0900 classes, we should get 2 heats.  Friday night lights first heat will kick off at 430!  come in early and get your name on the heat you would like.  Again this logistically demanding wod, and everything is already setup.  We will be using the entire gym, so be creative and conservative with your warmups.

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Boys lunge 65 lb.
Girls lunge 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Boys lunge 45 lb.
Girls lunge 35 lb.

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