Saturday WOD


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

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.


Alternative WOD for Non-sectional Athletes

For time:
Row 500 meters
Bench press, 30 reps (Body Weight)
Row 1000 meters
Bench press, 20 reps (Body Weight)
Row 2000 meters
Bench press, 10 reps (Body Weight)


Janet Black Speedy J
Janet aka "Speedy J" going for the Muscle-Up with her hubby, William (left), pushing her and her judge, Chad aka "The Nomad" (right), cheering her on.  Let's hit this Sectionals WOD team!!!

3 Responses to “Saturday WOD”

  1. mario c

    When we were young the mighty Silverback and I used to do 100 of these weighted and pushing off on broken glass while using our off hand to deflect arrows shot at us from 20 yards away. Can’t do it now of course cuz it just takes too long to recover, we’d miss out on some WODs.

  2. Speedy J

    So close but yet so far…we will get it soon enough. Thanks to all for all your support and tips.