Remember the wall ball WOD with the burpee penalty? Here you all are with awesomely creative ways to keep the ball from touching the ground! Good news... this Games Open 11.5 WOD does not have this penalty!  :)

Remember the wall ball WOD with the burpee penalty? Here you all are with awesomely creative ways to keep the ball from touching the ground! Good news... this Games Open 11.5 WOD does not have this penalty!  :)

Reminders

Several teams will be competing at the Gruesome Twosome at Black Knight Crossfit in Opelika this Saturday, all day. If you aren't competing feel free to come cheer on your fellow athletes! The gym will be closed this Saturday.

Sorry guys! We will have Saturdays back next week!!

If you are competing, take Friday as a rest day or visit open gym only for mobility and light technique work. It's going to be a fun event!

Warm up

2 Rounds:

  • Run/row 400m
  • 10 air squats
  • 10 abmat sit-ups
  • 10 push-ups

Mobility

  • 15 banded good mornings
  • 3 Downward dog/cobra (hold each position for 5-10 seconds)
  • 2 Couch stretches (this means each leg twice. Hold stretch on wall for 15 seconds each leg)

Technique

See the video link here, then click the tab for week 5 for correct form and standards on each movement. Practice power cleans with light weight, working up to the prescribed weight below if possible. Scale as necessary to safely complete the WOD.

Games Open WOD 11.5

20 minute AMRAP

  • 5 power cleans (145/100)
  • 10 T2B
  • 15 wall balls (20#, 10' target for men/ 14#, 9' target for women)