Open 16.1

WOD: If you were face-to-face with Dave Castro, what would you tell him?

This workout will be performed for all classes today. We will still be doing the Friday Night Lights, but in order to be done in a reasonable amount of time, we need to spread it out a bit. Hockey Night In Canada theme is still a go for the evening.

Heat list is posted on Zen Planner for the evening. Once a heat fills up, that’s it. Register ASAP.

Regular classes – we’ll run two heats. You do one, you judge one.

Judges and Athletes: Please watch the standards video below.


Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge (95/65#)
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups


Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge (45/35# – empty bar)
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups (at least 6″ above head)

ATHLETES – If you drop a bar, your membership will go up to $500 🙂


47 thoughts on “Open 16.1”

  1. Well, Dave Castro really threw a wrench in our plans. But we must roll with the punches and forge on.

    We were at the gym last night very late trying to figure out how were were going to put 85+ people through a 20 minute workout. We didn’t want to be there until midnight, so we needed to get creative. By the way, thanks to everyone for all the help moving gear last night.

    Here’s everything you need to know for this week:

    -All of today’s classes are Open Wods. If you’re in a regular class, we will run 2 heats. You compete in one and then you judge one.

    -Saturday and Sunday Open Gyms will be designated for ONLY Open Wods (this week only). We need the entire floor space to accommodate the workout.

    -There’s no predetermined judging heat list for tonight. If you’re a judge, I’ll have the heat lists printed for this evening and I’ll ask that you fill in your name on the heats you can judge. This will be posted at the gym at 3:30pm.

    Lastly, I apologize for the organization of this. Needless to say, not much sleep was had by any affiliate owner last night and this is certainly not the way I had planned the first WOD. Thank you for understanding.

    1. You guys are great! This is a tough situation and I appreciate all the thought and effort you guys put into this. Just another reason to love CFM 🙂

    2. I have to say after hearing the announcement last night my first thought was “Ewww the affiliate owner’s are going to hate this!” but never for I moment did it occur to me that CFT Moncton couldn’t pull it off. So let’s make sure that we wod tonight as hard as Kevin and the gang worked to pull this off. 🙂 Good luck everyone!!

  2. QOD: I would tell him that the Open is supposed to be fun, and it’s supposed to be about our communities. He’s taking away from that with his decisions to try to make things as challenging as possible just because it’s fun for him.

    Having said that though, we are a gym that adapts and overcomes, thanks to Kevin. So regardless of what bullshit Mr Castro comes up with, we’re still going to have a great 5 weeks of the Open.

    I’m sad that there are a lot of people that I’m not going to get to see doing this wod because we have to stretch it out so much so that we can fit them all in. I love our Friday night Open nights. We still have 4 more weeks though, I expect I will get to see everyone kicking ass and getting PRs over the next 4 weeks 🙂

  3. QOD: LOL!!! I would not talk to Dave Castro at all!!!!! There is something about his voice that creeps me the eff out. I’ve had nightmares about him! If we were face to face I would probably say “hi, how are ya” just to be polite and then walk away very quickly with my eyes down. I’m sure in real life he’s probably a nice guy and we might even get along great, but he creeps me out.

  4. 16.1 Rx’d

    total reps = 147 (5 rounds + 17 reps..finished on my last set of lunges, missed the last 5 short legs I thought I could clear the line with a BIG step..wrong haha!)

    Thanks for judging me Steph! Great planning today Kevin!

  5. 16.1 scaled
    Scored 15.
    Did 7 rounds, but was not able to do walking lunges for the last 5 rounds…. I think. I was really spent when Mike explained my score to me.
    Soo glad i did it, but pissed all those burpees and jumping pull ups didn’t count as points. My athletic side has a long way to go to catch up to my competitive side.
    Go team Wodding crashers!

  6. WOD 16.1 Rx
    total 117 reps
    very tough workout
    I hope I never have to do this WOD again, my knee can’t take it
    Things ran very smoothly tonight. Great job Kevin, judges, and athletes!

  7. Scaled 16.1
    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. front rack walking lunge (45/35# – empty bar)
    8 burpees
    25-ft. front rack walking lunge
    8 jumping chin-over-bar pull-ups (at least 6″ above head)

    206 reps

    QOD: “Who hurt you?”

  8. 16.1 -scaled to 35# front rack walking lunges + jumping pull-ups.


    I wanted 5-6 rounds…Check!

    As always, fun Friday Open night at CFM. Ran smoothly, which I never doubted for a second! High fives to all!!

    QOD: Initially, I was disappointed mainly because I knew I couldn’t Rx the WOD. Buttttt….I actually loved this one and will hopefully get to tackle it again at some point. So, I guess I’d say…’Nice way to spice things up a bit Mr. Castro’!

  9. 16.1 Rx 55 Masters
    OHD walking lunges (45#)
    8 bar facing burpees
    OHD walking lunges
    8 chin over bar pull ups

    Total: 156
    Thanks for all the great tips TL
    Great to see so many people out tonight. Nice job everyone!

  10. Well that was fun! I really liked the workout.

    208 (8 rounds flat – that was the goal)

    Lunges – unbroken
    Burpees – walked in most
    C2B – 5+3 on every round

    Took longer breaks between moves after round 3. Tightened up, might be able to squeeze in a few reps into the next round. As much as I liked this wod, I hope it’s not a repeat 🙂

  11. Wod 16.1 rx’d
    187 reps, a little fast at the beginning cardio paid for it half way through.
    Great work everybody, it was a fun night.

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