Wednesday 20 April

Tom and Jason CrossFitting outside

Open 11.5 workout

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs/14lbs to 10’/9′ target)

CrossFit Games Open Workout 11.5 Announced!

Update on the Open: Week 4.

If you plan to compete as an athlete, volunteer as a judge or volunteer to help in general, please register here.  This will allow the CFI staff to plan for Saturday’s CrossFit Games Open 11.5 event.  Judges will need to attend one of the judges meetings tonight at 7:30 or Thursday night at 7:30.

10 thoughts on “Wednesday 20 April

  1. This is Scott. I have sponsored a table at Young Business Leaders breakfast on Thur, April 28th – 6:30am at VBC North Hall. The speaker is Joe Gibbs, former coach of Washington Redskins and owner of Joe Gibbs racing. Every guest will receive a free copy of Coach Gibbs book: Game Plan for Life. I have table for 8, please email me at scottgbean (at symbol goes here) gmail dot com if you would like to come. Thanks.

  2. Had a great morning class today. Everyone developed much better technique in power clean through the skill work. Pam did really well in both power clean and getting ever closer to a legit toes to bar.

    Competing athletes: after watching the WOD this morning I think your #1 challenge is going to be to stay moving and not feel sorry for yourself because you’re tired. For many of you, none of these movements are difficult, so you can keep moving almost indefinitely, which really builds fatigue. All those rest intervals over 20 minutes will add up, so keep your rest short and remember that the difference could be 5 reps or less between you and the next competitor.

  3. Thanks for your help this morning Jeff! I was all over the place, started with 100# for the first round and ended up switching to 85# for the last two sets of cleans, got only 1 toe to the bar 1 time but kept pushing through the attempts and for the first time ever 14# wall ball shots seemed to be the easiest part. 😀

  4. 8 rounds + 1

    I want to say I did this at an easy pace, but I’m not sure how much faster my shoulders would have let me go. I would love to get 10 rounds on saturday but that is going to be tough for me. Just zone out and keep moving! Lets do this!

  5. 6 rounds + 13
    I am working around a couple of minor injuries, knee and wrist. So, I subbed deadlift for the power cleans and did partial range of motion/one-legged wall balls. This still aggravated my knee slightly. Should have listened to my coach.

  6. 7 rounds rx’d at about 75-80%. Agree with Jordan Im not sure how much more I can go. Grip strength is going to be a major problem for me, not to mention the week 6 grip killing super fran workout.

  7. 7 + 18
    Linked the first few sets of TTB, then had trouble keeping a good hold on the bar once I started sweating. Could have picked up the pace a bit in hind sight, but didn’t really know how to gage it. First 10 minutes went slow, last 10 flew by.

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