Workout of the Day (WOD)
CrossFit Open 19.4
For Time: [12 minute cap, including 3 min rest]
3 Rounds
10 Snatches (50% 1 RM or 95/65)
12 Bar Facing Burpees
-rest 3 minutes-
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees
TIEBREAK
This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet.
Post time to complete the workout or total reps completed and tiebreak time. Ex: 112, 2:55 Rx.
Upcoming Events
Oct 13 to Oct 30: Early Voting Continues!
Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
WNL Registration
Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12:00p: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
WNL!
5:30p: Doors Open
6:15p: Heat 1
6:40p: Heat 2
7:05p: Heat 3
7:30p: Heat 4
And coming tomorrow…
A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions or adding weight)
B. 4 Rounds [Goal Time 12-16 Minutes]
10 Pistols
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups
Post load for pistol and time for the WOD. Ex: 50#, 10:15 Rx.