WOD: Friday 11/03/2016

IMPORTANT:  5.30pm Class today is the CrossFit Games Open Workout 16.3 - Athletes competing must be there by 5.30pm (unless they have advised us otherwise) for the athlete briefing.

Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must be judged by one of our official judges - those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday. The workout will be run in heats - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow athletes - enjoy some post WOD nibbles & a sneaky beverage and enjoy the awesome atmosphere!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 16.3 - GO TEAM BLUE LAKE CROSSFIT!!

Each week on the Friday after the previous release we thought we would give everyone the chance to experience the Open workouts as well - so Friday's WOD is:

WOD Tech:
Squat Cleans
Double Unders  
Toes to Bar

then:

CrossFit Open Workout 16.2

If completed before 4 Mins, add 4 Mins to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans

If completed before 8 Mins, add 4 Mins to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans

If completed before 12 Mins, add 4 Mins to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans

If completed before 16 Mins, add 4 Mins to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans

Stop at 20 Mins.

Weights of Squat Cleans increase each round - depending on option chosen.

Post reps completed or times to comments.