Open WOD 11.4

Jan 15th, 2015

Category: CrossFit

Open WOD 11.4

#TBT - When it was warm!

#TBT – When it was warm!

Schedule Update – We will be running a reduced schedule on MLK DAY – Monday January 19th.  We will be holding classes in one box at 530,630,730,9,11,12,4,5,6,7.  The bootcamp will remain at 6:15 and Moskility is cancelled.

The 2015 Open is Coming!
The Crossfit Open is the first round of the CrossFit Games and consists of 1 workout each week over the course of 5 weeks. Over the next few weeks we will be re-testing Open workouts from previous years to prepare and get in the Open spirit. Some days we will even partner up and judge each other, so you are all familiar with the process. There is no reason for you to not sign up, as you will be attending class anyway, right?

“What’s the point, I don’t plan on making it to Regionals,” you say? The Open is fun! It is designed so you push yourself to your limit, see how you improve year to year and find out the areas where you could use some extra improvement, making your training more focused in the next coming year. Additionally, if a wheelhouse WOD comes up and you crush it, your score will be contributed to the team and can help send a potential CrossFit Southie team to Regionals this year!

We will have more info describing the Open, how to sign up, how to contribute to the team, etc.. in coming weeks. Keep training hard and get excited!

Bring a Friend Day is THIS Saturday!
Next Saturday, January 17th is Bring a Friend Day during the 9:30 and 10:30am classes. The workout for the bring a friend day will be different than the regular class, but will still have many of the same components. You are welcome to bring whoever you want- significant other, brother/sister, parent, co-worker, roommate, or a buddy. They do not need to have any experience with CrossFit. We are going to cover all of the movements in detail and there will be multiple coaches on to help all of the newbies. You will partner with your buddy, cheer them on, and help make their first experience a fun and positive one. There is no advance sign-up necessary. Just make sure they arrive a few minutes early to fill out some paperwork. See you there!

21-Day No Sugar Challenge – Kicks off on Monday!
Just a reminder that the 21-Day No Sugar Challenge to benefit Charlee and Acute Lymphoblastic Leukemia begins on Monday, January 18th. The challenge is to completely remove sugar from your diet for 21 Days straight. If you slip up or cheat, you must restart the challenge all over again. There is a $15 buy in, and all proceeds will go to benefit Charlee, a 3 year-old girl battling Acute Lymphoblastic Leukemia. Click HERE to read more about the challenge and Charlee’s story, and if you haven’t already signed up, be sure to stop by the front desk tomorrow or Saturday to sign up, take baseline measurements and get your pre-challenge photo taken.

Open WOD 11.4
20 Minute AMRAP
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10′, 14lbs to 9ft)

Level 2 (115,75)
Level 1 (95,50)

Conditioning Class: WOD
AMRAP 20
Row 200m
Rest 30 seconds

Conditioning Class: Core
21-15-9
Russian Twists with kettlebell
Weighted Situps with kettlebell
Glute Bridges with kettlebell

DISCUSSION 13 Comments

  1. Joel 01/16/2015 at 12:49 pm

    6+21 L2 (14# to 10′)

  2. Kendra 01/16/2015 at 3:14 am

    7+16, L2

  3. Trevor Crean 01/16/2015 at 1:00 am

    8+15 Rx.
    Love these long burners!
    Last couple rounds were rough tho.

  4. jason barrow 01/16/2015 at 12:46 am

    Davies beat me by 1 rep.
    WOD: 7+5 Rx

    The first week of the 2011 Open was my first week at CFB. My 2nd class ever I watched TIM WHISLER do 11.1, run into the bathroom, and PUKE immediately after the clock stopped. Quite the introduction.

  5. melstec 01/15/2015 at 3:33 pm

    9 RX…. had no idea what a difference a foot made on those wallballs!

  6. Eric M Bachman 01/15/2015 at 1:20 pm

    6+3 Rx

  7. Tom Kuchenreuther 01/15/2015 at 1:13 pm

    This is 11.5.. If anyone was looking for past scores 🙂

  8. Brian M. Maser 01/15/2015 at 12:27 pm

    10+4 Rx. Great to see all the people working hard in the 5:30.

  9. Frawls 01/15/2015 at 12:24 pm

    9+1 GHD instead of T2B.

  10. Diana O'Neil 01/15/2015 at 12:20 pm

    9+10 Rx

  11. Jason 01/15/2015 at 11:58 am

    7 +12 115#

  12. Alec 01/15/2015 at 11:56 am

    10+1 Rx. Don’t remember what I got back in 2011, can’t seem to find it anywhere.

    Aaron and Maser just squeaked ahead of me, I’m coming for you guys on the next one. 😉