Friday Workout: Open WOD 11.3 and Some More!

Register for the 2014 Open!

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WOD

Level 1

AMRAP in 5 minutes of:

  • DB Squat Clean & Jerk (30/20# per hand)

Rest 5 minutes, then AMRAP in 5 minutes of:

  • V-Up x 9
  • Burpee x 12

Level 2

CrossFit Games Open Workout 11.3

AMRAP in 5 minutes of:

  • Squat Clean & Jerk (165/110)

Rest 5 minutes, then AMRAP in 5 minutes of:

  • Toe to Bar x 9
  • Burpee Over the Bar x 12

Compare Open WOD Score to 1/21/13 and 2/6/12 and 4/7/11.

ANNOUNCEMENTS

Register for the 2014 CrossFit Games Open!

Registration for the CrossFit Games Open 2014 is on!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

18 thoughts on “Friday Workout: Open WOD 11.3 and Some More!

  1. 1: 34 @ 135#
    2: 3+4, lost the T2B in the 2nd round

  2. 1: 26.5 rx (1.5 fewer reps than a year ago :/ )

  3. 21 @85#
    3+13

  4. 21 @ 85#
    3 + 14

    1. 7 reps more than a year ago, 2 lbs heavier

  5. 18.5
    3+8 (strict T2B, not by choice)

  6. 23 @ 80# compared to 23 @ 55#
    3+10

    1. nice jump!!

      1. Hehe thanks, Martha!

  7. WOD 1: 18 @ 85# (tied my reps from last time, but 6# more weight)
    WOD 2: 4 + 12 (V-Ups)

  8. 4 @125# + 8@115# + 2 squat cleans and failed jerks at 125#
    3+4 w/V-ups

    4 fewer reps than last time doing it all at 115#, not sure where my speed and strength were today, but it was a very poor performance.

  9. 15 @ 135#
    4 rds

  10. 20 @ 85#
    2+6 (I think…might have been 1+6, thought i stopped with burpees…T2B still ~1 inch away…)

  11. 13 @ 75# (inconsistent form, wobbly squats)
    3 rds (first ever full set of toes-to-bar, then knees-elbows in 2nd and 3rd rounds)

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