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
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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