Wednesday 110420

CrossFit Games Open 11.5

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (145# for men / 100# for women)
10 Toes to bar
15 Wall balls (20# to 10′ target for men / 14# to 9′ target for women)

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

Click through to the first comment for competition/judging details as well as scaling options (for non-competitors).


Dueling GHD sit-ups! Can you identify our blurry-cuz-they’re-so-fast crossfitters?

CNN on gluten and health
Is sitting a lethal activity?
Awareness in the kitchen
How little sleep can you get away with?
Diabetes on the march
Game it!



    Power clean
    This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

    Toes to bar
    In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

    In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

    Additional Notes

    Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of power cleans, plus the number of toes to bar, plus the number of wall balls in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

    Scaling options for today’s workout, courtesy of the Brand X forums:

    Big Dawgs
    Complete as many rounds and reps as possible in 20 minutes of:
    5 Power cleans (145lbs / 65kg)
    10 Toes to bar
    15 Wall balls (20lbs to 10’ target)

    Women – 100/14 (9’ target)

    Complete as many rounds and reps as possible in 20 minutes of:
    5 Power cleans, 95 – 105 lbs
    10 Toes to bar
    15 Wall balls (15-20lbs to 10’ target)

    Women – 65-70/10-12 (9’ target)

    Complete as many rounds and reps as possible in 12-15 minutes of:
    5 Power cleans 10-25
    10 Toes to bar
    15 Wall balls 5-10lbs, 8’-9’ target

    If you are unable to do toes to bar bring your toes as close as you’re able. The scaling can be:
    Toes to bar
    Toes close to bar
    Toes in the near vicinity of the bar
    Toes nowhere near the bar
    Yes I’m really trying to move my toes towards the bar

  • Sophie

    Mishik + Rickke!

  • Lisa

    I got Mishik too, and if those are Riccke’s awesome pick shoes just poking up in the back then I agree with Sophie.

  • Lisa

    *pink shoes.

  • jim

    first off, i’m losing interest in these games… it’s dragging on too long…

    secondly, it’s not possible to do this rx’d at the blackbox due to wallball height as i’m pretty sure ‘the crease’ just isn’t going to cut it. any reciprocity at any local affiliates to do this rx’d or are we just going to certify results with a minimal 20% slop/height? /rant.

  • Sara from DC

    Scaled to 63# cleans, 10# WB — no 14s left by the time I got to them 🙁
    7 rounds + 26 reps (236 total reps)
    Fun/tough workout… grip is fried.

    I’m stoked to have used 63# – I’d previously only ever gone up to 55# in a WOD. TTB range of motion needs a LOT of work. Wish I had snagged a 14# WB, although that certainly woulda slowed me down a bunch.

  • Jason L.
  • jim
    • Mike Mishik


  • Richard

    8 Rounds + 1 Power Clean

    85lb Power Clean
    Toes “En Route” to Bar

  • Emerson

    Glad to be back. Set all sorts of PR’s yesterday.


    285# box squat (60# pr)

    215# bench (40# pr)

    365# deadlift (50# pr)

    Going to start CFFB amateur programming tomorrow. Excited to keep setting PRs!

    Also, here’s a cool video of UFC champ, Georges St. Pierre doing some gymnastics work.


    • Lisa

      Emerson, nice PR’s all round! Now when you coming back to run with us on Tuesdays? 🙂

      • Emerson

        Haha, running is going to be on the back burner for the time being. Maybe when I get my squat over 350 and my deadlift closer to 500!

  • Hari


    (Can’t seem to REPLY under your original comment.)

    The standard is for the middle of the ball to be 10 feet high for men (9 feet high for women, so there is clearly no problem for women). We believe the men can meet the standard by hitting the top of the ball to the ceiling. If we are wrong (we have until tomorrow to figure this out), we can set an appropriate target in the stairwell.

    The stairwell approach might require having someone direct any foot traffic on the stairs to avoid disturbing the athlete for the duriation of his 15 wall ball shots; and it may require having only one male go at a time. But it is doable.

    Of course, I look forward to hearing someone explain how they would have beaten Miko, Spea, or jacinto but for the extra time it took them to walk to the stairwell.

  • Mike K

    Mishik, you are looking rather pasty in that pic. Better get back to your GTL routine for summer…

  • Mike Mishik

    Us Hungarians follow a strict pasty routine, keeps our skin in tact when we’re 50+.

  • People doing the Games WOD this week check out the following Mobility WOD, which has really helped me get better elbow position for cleans and front squats: http://bit.ly/dFgjUT

    I’m sure the rib rolling will also help when it comes to toes to bar…

  • drake

    5 rounds, Rx.

  • Lisa

    Fun WOD. 7 rounds plus two cleans, 75# bar.