Open WOD 20.5!

November 8, 2019

The last Open WOD has been released! And it's a good one! Remember, we have programmed the Open WOD for all morning classes tomorrow (6am/7am/9am/12:15pm), as well as our last Friday Night Lights even from 5:30pm until we're done! We will also have our regular Open Gym hours (8-9am and 4-5:30pm).

 

Here is the 20.5 Open WOD!

 

Friday Nov. 8, 2019

 

CrossFit (6am/7am/9am/12:15pm)

Open Gym (8-9am and 4-5:30pm)

Friday Night Lights (5:30pm-done)

 

Open WOD 20.5

 

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots

 

Time Cap: 20 minutes

 

Variations:

 

Rx’d (Ages 16-54)

♀14-lb. ball to 9 ft.

♂20-lb. ball to 10 ft.

 

Scaled (Ages 16-54)

♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.

♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.

 

Teenagers 14-15

♀10-lb. ball to 9 ft.

♂14-lb. ball to 9 ft.

 

Scaled Teenagers 14-15

♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.

♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.

 

Masters 55+

♀chest-to-bar pull-ups, 10-lb. ball to 9 ft.

♂chest-to-bar pull-ups, 20-lb. ball to 9 ft.

 

Scaled Masters 55+

♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.

♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

 

WOD tips to come tomorrow! Stay tuned :)

 

 

 

Please reload

Featured Posts

Sunday morning WODs!

November 17, 2019

1/10
Please reload

Recent Posts

November 17, 2019

November 16, 2019

November 14, 2019

November 13, 2019

November 12, 2019

November 10, 2019

November 10, 2019

November 8, 2019

Please reload

Archive