Wednesday 140205

All-levels WOD/Beginner WOD:
“11.6” 7-minute AMRAP: 3 thrusters 100/65#, 3 chest-to-bar pull ups then 6,6; 9,9…

Competition Team WOD:

Warm Up: Stair Suicides

4 min AMRAP:
8 plate ground to overhead (45/25)
8 situps

Rest 4 minutes

3 min AMRAP:
6 plate ground to overhead (45/25)
6 situps

Rest 3 min

2 min AMRAP
4 plate ground to overhead (45/25)
4 situps

Rest 2 min

1 min AMRAP
2 plate ground to overhead (45/25)
2 situps

(Photo credit: Alex Robleto)

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Here’s what’s on tap for Thursday’s classes:

All-levels WOD/Beginner WOD:
A. Back Squat: Work up to a heavy set of 10 in 20 minutes

B. “12.1”
Complete as many reps as possible in 7 minutes of: Burpees

Competition Team WOD:
Met-Con Intervals: 50 seconds work/50 seconds rest


  • michael saterman

    #RoadtoRecovery day 29
    Banded pullups because too many injuries

    • Matt Chin

      sounds like you’ve reached the end of the road!

      • michael saterman

        I told my Ego to sit in the corner while I scaled. Just protecting my recently healed shoulder.

  • reisbaron

    What a fucking shit sandwich…


    3 reps shy of my Open score from 2 years ago. Josh once gave me a special Crossfit secret: weigh 140 lbs. – I think it’s time to try that.

    • Andrew

      I’m just waiting to see how much better/worse I do on the burpees tomorrow

  • BenS

    73 reps rx’d. +19 from the open 2 years ago.

    Coach Shannan pointed out something really useful on my thrusters. I never noticed that I was going all the way down to the bottom of my squat, which was causing me to lose power and waste a lot of energy on the way back up. If I stop just after breaking parallel each time, I should maintain power and save energy.

  • Andrew

    A comment on the photo above: Please don’t use chalk to keep track of rounds, reps, or whatever. It makes a giant mess for the following classes and I don’t want to do burpees or sit-ups in that.

  • Chalk Monster

    Tomorrow’s workout looks like fun. Let’s see what we see…

    A heavy set of 10 back squat- ouch! I’m going to have to get out of my office chair a few times during the day to stretch out the ol’walking sticks.

    I know what I can do for 1,3,5… what % should I start at for 10? This one rep max calculator (I found it on the internet, which never lies) says I should be able to do around 75% of my 1 RM… I’ll see how 60%ish feels and go from there.

    I’m pretty new, getting clips on the bar is still difficult! It’s time to set your first back squat benchmark. Do a set with the empty bar, make small jumps in weight from there… as soon as your form starts to crumble- call it, you’ll have plenty of opportunities in your CrossFit career to move more weight.

    7 minutes of burpees- to hell in a hand basket! Pencil and paper says 10/minute gets me 70 total burps, and 20/minute gets me 140… the fittest man in the world (Rich Froning Jr, God bless ya’) got 141 on this Open workout in 2012 so I’l shoot a little lower… do your math. Know what your goal is and how many you want to do a minute, tell your judge and let them help you stay on pace. Wanna bring a metronome on your phone? You’re a nerd, but that sure is helpful!

    • reisbaron

      For those comparing to their previous Open scores, be sure to set up a target and follow the standards outlined here:

    • Brad Hoover

      Regarding the back squat set of ten I think 75-90% is a good range. My advice for anyone reading this is that you take 3-4 seconds rest at the top of each rep (yes, even the first rep) rather than doing the first several quickly with the amount of rest at the top increasing as you go. In other words, be consistent with your pacing. Sets of 10 or more (for example I’ve done a set of 20 at 80% of my 1RM) are nearly as much a mental exercise as a physical one. Your mind is telling you to rack it, but physically you more than likely have the strength to keep going. With that said, have a partner count the reps and rest at the top in seconds for you so that you can concentrate on form, breathing and their commands. I find that to very motivating and helpful.

      7min burpees: pacing is key. Do 15 in the first minute (that’s an example, do whatever amount you guess is sustainable), and if that feels manageable try to match it in minute two. If you match it again, awesome, keep going. Repeat until you get to one minute left at which point go max effort to the finish.

  • Nicki Osborn

    73 reps @ 43#. I think I could maybe get some reps Rx’d if this showed up as a ladder in the Open?