OPEN SECTIONALS WOD 11.4

Wednesday 110413

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead Squats (120)(90)
10 Muscle-ups

Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Update on the Open: Week 3.

Open Sectionals athletes and judges must watch the CF Open WOD 11.4 Instructions and Demo

 


28 Responses to “OPEN SECTIONALS WOD 11.4”

  1. Jim

    Right in RamRod’s WheelHouse! Ladies and Gents, this is a muscle-up contest. Who’s got em’ You can stay in with One burpee, but for the team to do well we have to rackup muscle-ups + extra burpees.

  2. Chrissy

    0 + 69 (60#)
    G-I’ve been doin’ some thinking, and you are right, I wouldn’t want Tony Gato’s screaching to compete with the music, so instead of using him as a wall ball, here’s my suggestion (cuz in my opinion, he is crossfit worthy):
    –Sumo Cat High Pull
    –Catbell Swings
    –Weighted Cat Deadhangs
    –Weighted Cat Situps
    –Burpee Cat Jumps
    Oh, I could go on… but I won’t!! ๐Ÿ™‚

  3. Teach

    Ramrod better get 2 rounds ๐Ÿ™‚ He’ll only need like 30 seconds to do 10 muscle ups!

  4. Macho

    Teach we need your muscle-ups on this one!!!!!!

  5. Genie

    Coaches – Are we allowed to tape our hands? Both hands are ripped pretty bad right now after doing Angie?

  6. Coach Jim

    @Genie
    You can tape your hands or use gloves. You may also want to let them heal until Saturday.

  7. LTerminator

    0+92 (65#)
    Nice to be back with the 830 crew, might have to do that on the reg…

  8. Alice S

    One of the WODs that will make you think twice of coming to the box…. Thanks MasterG for always pushing me…. As always glad I came….
    0+85 (35) Great job 0830 and thanks to 0930 peeps!!!
    Thanks Coach G!!!

  9. FPR

    Gonna tackle this WOD this evening!! I’ll be happy with 1 Muscle Up!

  10. Teach

    I hope I actually get to the muscle ups ๐Ÿ™‚

  11. mario c

    mario c
    9:30 scaled (20-10-3; 35#; band assisted ring dips)

  12. G

    REMINDER:
    Just in case you didn’t notice the announcement under MindBody and on the schedule on the right side bar, there will be no 4pm class today, Wednesday and today only. Next week we resume back to our regular schedule.
    Thank you.

  13. Teach

    Is there an over/under on the number of people that will smack their face on the bar tonight during open gym? Just curious ๐Ÿ™‚

  14. Billdozer

    Couple things
    1. Aida, you better get more than 1 muscle up
    2. Beth, you better get to muscle ups and get all of them
    3. Arnold, poor planning on the equipment change.

  15. Disco D Nicole

    0+74 reps (45#)
    Great job Steph!!!!!
    Thanks G for helping me with the OHS.
    Good luck everyone!!!!!!!

  16. logan

    Thanks to everyone that came tonight to cheer. It helped alot.

  17. FPR

    Awesome energy at the box tonight! Thanks Chad for judging. Thanks for all the yelling!
    Love competition…wouldn’t have gotten 5 MU’s any other way!! I underestimated myself. Loved this WOD!
    Janet…you’re awesome…you need to try this one again!!!
    Billy, I’m glad I didn’t let you down…ha

  18. Black'n'Blue/Triple B

    0+95 reps (85# back squats, ring rows, CF push ups)
    Good job, 8:30 and 9:30!

  19. TC

    First of all if anyone hasnt noticed I hated this wod but I did my best I got 90 reps. Thanks to all the ACF family members that came to cheer us on, you guys are awesome!!!

  20. Barbella

    Awesome FPR!!! wish I had seen it! maybe a video coming??

  21. G

    0rds + 60 BF Burpees + 21 OHS (Rx)
    Thanks for judging me Billdozer and to everyone who came to cheer! You guys are so awesome! Thanks Jim!
    Welcome back Jimmy N!
    Good job on your intro Michele P, Amilda, Chris K, Michelle L, Rosie M, Shelli M and Amanda!
    Good to see Cano, Eric W, Chalkman, Dr. Peter, LTerminator?/He-Man, TripleB, Blanca, Maria, Shelly back in action!
    @TC, way to attack this WOD!
    @Chrissy, LOL! Too hilarious!
    @Disco D, your OHS looks great!
    @Fam, massage on a regular basis should help.
    @Keith, hang in there on the OHS!
    @Easy Rider, thanks for the kind words and for being so perceptive. It helps to know that every little extra thing we do helps our athletes. We try really hard!
    @Speedy J, if only half a muscle-ups counts as a half rep. All you needed is that extension. Kick like a frog next time you get up there to help you extend your arms at the bottom of that really deep ring dip position — easier said than done. I know how that feels ๐Ÿ™‚
    Great colossal efforts today! I wasn’t surprised that a good number of you got the muscle-up. Very nice!!!
    Feel better Ramrod, Jim, JB and Dub!
    Thanks to all for the cheer and support to our Sectionals athletes tonight! Let’s repeat the same awesome energy on Saturday morning.
    We are starting our new/additional time for Open Gym on Sundays aside from the 8am-10am. This coming Sunday will be our first to open also from 2pm-4pm and every Sunday thereafter.

  22. The Nomad

    Great to see everyone tonight to cheer us on for the WOD! …even with Jim making fun of my shirt! (I know you were jealous Jim)
    61-(Rx) My shoulders were spent before even starting this one….now they are totally shot! Ya’ll have a great weekend and see ya next week.

  23. Rocky Top (aka Abbye Mac)

    65 (RX) trying again on Sunday! Thanks for coaching me G! Love ACF!!!!

  24. T-REX

    62(RX), pissed, but will try again. by the way, Under Announcements and Links, it says “Sunday Runs @ 7:30am 610 Memorial Park. Meet by the poo”. Get it?..runs…poo..hehe, ok good night ๐Ÿ™‚

  25. G

    @Rocky Top, nice work last night!
    @T-Rex, make sure you warm up a little longer next time around. You got this one! Btw, funny girl, I’ll correct that – haha! The runs make some feel like that =) We may announce a different time and/or location….stay tuned.

  26. CANO

    My WOD should be named “The Gimp”
    BP 5-5-5-5-5 (95-95-95-115-115)
    -7:45-
    3 Rounds
    10 Standing WB
    10 Renegade ROW 2x20lb DB’s
    20 Step-Ups(2x45plates) W/2x20lb DB’s
    -12:15-
    Thanks for the WOD Grace. Felt Great!