Friday Workout: Open WOD 11.4



10 minutes to build up to OHS for workout. Work on technique and modify if necessary


2011 CrossFit Games Open WOD #4

Level 1


  • Burpee x 60
  • Front Squat (75/55) x 30
  • Ring Row x 30

Level 2


  • Bar-facing Burpee x 60
  • Overhead Squat (M-120 W-90) x 30
  • Muscle Up x 10

Notes: For L2, each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Muscle Up Sub: 3 pull-ups + 3 dips

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Schedule Updates

  • Please note that we have added a 7am CrossFit Class each Tuesday and Thursday
  • Our Competition Class will occur every Sunday at 4pm

7 thoughts on “Friday Workout: Open WOD 11.4

  1. no strength
    WOD: 91 (subbed OHS for BS: 105#, did push ups to sub MU).

  2. WOD: 91 (subbed PU and Dips for MUs) @ 120#

  3. 60 burpees no bar jump; 30 OHS @ 65#

  4. 96 (85#, bar muscle ups)

  5. 93.5 (65#, 3 PUs/3 box dips per MU)

    3.5 reps better than last time and 10# heavier

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