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

Saturday's WODs!

February 22, 2020

1/10
Please reload

Recent Posts

February 22, 2020

February 21, 2020

February 20, 2020

February 18, 2020

February 15, 2020

February 15, 2020

February 13, 2020

Please reload

Archive