Bridget hits rock bottom in her overhead squat and looks good! Who is already missing the warm weather and taking the WOD outside?
We continue our Saturday Open WOD programing with a workout from the first CrossFit Open in 2011. This workout caused a lot of angst for those of us doing the Open who did not have muscle ups. No worries, the Open workouts are designed so that nearly everyone participating can get a few Rx'd reps. This workout is designed really well so that everyone can do some or all of the burpees. If the overhead squat weight is too spicy for you, no problem, lift what you can. At the end of the 10 minutes you can record your score as Rx'd and as modified. Yes, this workout is used to calculate your Beyond the Whiteboard Fitness Level.
CrossFit Open WOD 11.4
Complete as many rounds as possible in 10 mins of:
60 Burpee (Bar Facing)s
30 Overhead Squats, 120/90 lbs
10 Muscle Ups
March 22 The CrossFit Open Closes
March 27 6-Week OCR Training Course Starts
April 5 - Lift Off!
April 27 Festivus Games
May 4 - 5 Montana Spartan Race
May 10 Baseline & Beers
May 11 Montana Craft Beer Week BEER OLYMPICS at TSCF
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!