Open WOD 11.4

Apr 13th, 2011

Category: CrossFit

Open WOD 11.4

Big Crusticle

It’s that time of the week again. Competitors, you have two shots at this, today and Saturday. Saturday Southie will be hosting and the event is set to start at noon.

Please come show your support! Every extra voice helps when it comes to these events.

Skill
Muscle UP

Strength
Press
3,3,3,3,3

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

If you do not yet have MUups you can substitute assisted MUups or 3 Pull Ups and 3 dips for every muscle up
L3 (95/65)
L2 (65/45)
L1 (45/25)

DISCUSSION 13 Comments

  1. Resources 05/09/2011 at 12:16 pm

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  2. Bill 04/14/2011 at 1:11 pm

    I’m not a member at Fenway, NE, or your box. Could I still come in Saturday and do Wod #4? Thanks -Bill

  3. Joe 04/13/2011 at 5:18 pm

    Brutal overhead squats today. 120lbs was a lot heavier than it should have been.

    Congrats to Arik on his first muscle-ups!

  4. James S. 04/13/2011 at 1:24 am

    Wow…

  5. Goose 04/13/2011 at 1:11 am

    oh man burpees!!!!!

  6. Chris C 04/13/2011 at 12:45 am

    Considering my OHS max is 135 I’ll have trouble getting to to MU

  7. Jaime 04/13/2011 at 12:35 am

    well i guess if you have your MU’s then it doesn’t matter anyway lol

  8. Chris C 04/13/2011 at 12:31 am

    Clearly crossfit is just kidding with this WOD…..

  9. Jaime 04/13/2011 at 12:09 am

    so 3rd post in 5 min, shoulda watched the video first….you can still do the wod as rx even if you don’t get to MU’s

  10. Jaime 04/13/2011 at 12:05 am

    waaaaahhhhhhhhhhhhhhhh!

  11. Jaime 04/13/2011 at 12:03 am

    WTF are you serious, wod is up, MUSCLE UPS?!!!!!!!!