WOD: 10/11/19

ANNOUNCEMENTToday is the start of the 2020 CrossFit Games season, which as we all know, starts with the Open.  We will post Open workouts each Friday, which will be the primary focus of our Friday classes.  You will have several options each Friday, as follows:

1) Do the Open WOD with the class.  Class will look like a normal class, with a warmup, some technique work, and a conditioning workout.  Join in and have fun.

2) Do the Open WOD with a judge.  If you are registered for the Open, we’ll do our best to make a judge available to you.  Please be sure that any judge you are using is qualified and has enough CrossFit experience to effectively judge for you.  We intend to uphold the highest standards for movement requirements, so we might have to be picky for our judges.

3) Do the “alternate” WOD.  We have no idea what each Open WOD will be, so we have no way to effectively taper your workout leading up to Fridays.  We have decided not to concern ourselves with guessing which movements will show up.  The unintended consequence then becomes that we might have some overlap and/or interference between what we have already done throughout the week and what comes up on Fridays.  In the event that your body is not ready to perform the Open WOD, you may do the workout that we would have otherwise programmed  (Example: on Wednesday we did 75 power snatches and now 20.1 requires 80 snatches (or clean & jerks), along with burpees.) We will do our best to accomodate for each other throughout the next 5 fridays.  

Let’s have fun!


10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

Alternate WOD:
4 Rounds, for a pump (not necessarily for time):
25 Barbell Rows (light)
25 Push-ups (or Box Push-ups)
25 DB Hammer Curls (light)
25 DB Overhead Triceps Extensions
*Athlete choice of weight
Advanced: Add 25′ Handstand Walk to each round

1 thought on “WOD: 10/11/19

  1. ANTHONY. 177 RX
    HARLEY 139 RX
    NATHAN. 158 – 85
    BRIAN M. 140 RX
    ETHAN. 175. RX TEENS
    ARTHUR. 141 RX
    GISELLE. 5/55
    VIVIANA. 111. 55
    MARLEN. 108. 55
    JEN. 162. 40

    KEITH. 126 RX
    BRIAN. 145 RX
    ART L. 162. SIT UPS
    PAUL. 🙂
    JULIE. 152 RX
    ALICIA. 126. 55
    BEA. 90 MOD
    SASHAE. 176. 55
    MICHELLE. 108. MOD

    JEN. MOD
    MERCI. 120. 55
    MERISSA. 14:32 RX
    JANET. 110 RX

    ERIC A. 146 RX
    CUTTONE. 152 RX
    DIXIE. 131. 35
    MONI. 149 RX
    JIM. 124. RX
    ERIC. 99. 75
    PAT. 132. RX
    RON E. 140 RX

    SHAWN. 152 RX
    ERIN. 147. RX
    CAM. 153. RX

    ABRAHAM. 119. 75

    JOHN S. 14:52. RX
    JEFF. 14:29 RX
    ALI. 137 RX
    GABBY. 152RX
    KATIE. 158 RX
    JUSTIN #2. 147 RX

    ANDRES. 160 RX
    FRITO. 170 RX
    BRIT. 128. RX
    KARA. 90. 45
    YESSENIA. 147 RX
    JUSTIN. 147 RX
    ROBERT. 168 RX
    JULIAN. 131 RX
    APRIL. 165. RX
    CARLITOS. 105. RX
    DAN H. 11:38. RX
    JEREMY. 165 RX
    RICHIE. 121 RX
    YER. 136. 55

    SHANNON H. 128. 45

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