OPEN WOD WEDNESDAY! Workout of the Day: "CrossFit Open Workout 11.4" Complete as many rounds and reps as possible in 10 minutes of: 60 bar facing burpees 30 overhead squats (120/90) 10 muscle-ups Cash out: 2 giant sets: 10 DB box step-ups 20 GHD sit-ups 30 banded good mornings 40 banded pull aparts -Rest 2:00 between each round ***IN CASE OF INCLEMENT WEATHER*** Please stayed tuned....

Strength/conditioning:  On the minute x 12: Even minutes - Thrusters (3-3-2-2-1-1) Odd minutes - Max bar facing burpees in 30 seconds   Workout of the Day: "Adderall" 15-12-9 reps for time of: Toes to bar Wall balls (20/14) Thrusters (75/55)...

Congrats to DW, Brad, and Julie!  They just spent their weekend in Las Vegas, running the Rock N' Roll Marathon!  Open conditioning work:  AMRAP 2:00 - Barbell facing burpees Rest 30 seconds AMRAP 1:00 - Barbell facing burpees Rest 30 seconds AMRAP 0:30 - Barbell facing burpees Workout of the Day: "Nunchucks" AMRAP...

Strength/conditioning: Front squat 6-4-2-1-2-4-6 - Each set is done on the 90 second.  Percentage taken from 1RM front squat. 0:00 - 6 reps @ 75% 1:30 - 4 reps @ 81% 3:00 - 2 reps @ 87% 4:30 - 1 rep @ 93% 6:00 - 2 reps @ 87% 7:30 - 4...