The Last CF Open WOD

Last Saturdays 10am class.


The CrossFit Games Open is almost over…BOO! Granted I am sure some people are glad to see it come to an end, but personally I have rather enjoyed these WODs. I feel they have been well thought out and stayed true to the core of HQ programming. With that being said, what a way to end the CF Open Competition than with a punked up version of “Fran” and something tells me that after doing WOD 11.6, “Fran” will never be the same…oh who am I kidding, it’s “Fran”!!

Rather than show you the official HQ WOD 11.6 video issued for the CF Open competitors as I normally do, I thought I would lighten things up a bit! Check out Fitness Lonnie vs Laurie Carver (2010 CF Games Female Champion-Masters Division) doing WOD 11.6. Oh yeah, and did I mention Laurie is 54!!!!

Our own CFR Firebreathers Ray Traitz and Coach Drew are still in the hunt for top spots in the Northeast. With two days still remaining in the competition, Ray is in 4th place and Coach Drew is holding on in 37th!! Good luck guys!!!!


WOD – 4/30/11

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters (100#/65#)
3 Chest-to-bar Pull-ups
6 Thrusters (100#/65#)
6 Chest-to-bar Pull-ups
9 Thrusters (100#/65#)
9 Chest-to-bar Pull-ups
12 Thrusters (100#/65#)
12 Chest-to-bar Pull-ups
15 Thrusters (100#/65#)
15 Chest-to-bar Pull-ups
18 Thrusters (100#/65#)
18 Chest-to-bar Pull-ups
21 Thrusters (100#/65#)
21 Chest-to-bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post reps completed to comments.

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