Friday Workout: Open WOD 11.4

STRENGTH

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

WOD

2011 CrossFit Games Open WOD #4

Level 1

AMRAP 10:

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

Level 2

AMRAP 10:

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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ANNOUNCEMENTS

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”

Melinda January 9, 2015 — 8:47 am

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

JROB January 9, 2015 — 12:42 pm

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

Old Derek Young January 9, 2015 — 1:14 pm

60 burpees no bar jump; 30 OHS @ 65#

andy January 9, 2015 — 5:42 pm

99

Taylor January 9, 2015 — 6:10 pm

96 (85#, bar muscle ups)

Lex January 10, 2015 — 10:59 am

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

3.5 reps better than last time and 10# heavier

ope January 16, 2015 — 5:23 pm

93