FallOut CrossFit – School of Elite Fitness Tri-cities, WA

Games WOD 11.3

It is the 3rd workout in the Reebok CrossFit Games Open, and it’s a good one. All out 5 minutes of Max Rounds and Reps of 165/110# Squat Clean & Jerks. For some this is going to be a PR and for some this may be out of their range. But it will further seperate the big boys and girls from the herd. Five minutes is long enough to kick anyone’s you know what, but not long enough for you to think you can rest at all. So far the big number for guys is 45 rounds! And for women it’s 41 rounds! The CrossFit games offer everyone no matter their ability level to compete amongst each other in a world wide setting. Even if you can’t do the prescribed workout you can submit a scaled score. Even those who don’t compete are able to come and watch and cheer our fellow members as they push for new PRs. This increases the sense of community in the gym and helps even those not competing to push it to the next level, says Tommy Hackenbruck, who took 2nd place in 2009. Watch him in this video hit the third workout 11.3 of the Open.

[youtube=http://www.youtube.com/watch?v=gdAyx_G0TKY]

WOD: Games Open WOD 11.3 Friday

  • 5 min AMRAP
    • Squat Clean
    • Jerk
  • III (Rx): 165/110
  • II: 135/85
  • I: < 95/65

KNDU is coming to visit our FOCF family tomorrow for the 9am WOD. Come show your support!

Games Stuff

Danielle Edmundson is a co-owner, coach, and badass athlete out of CrossFit Santa Cruz. She got 13 rounds and 16 reps for a great female score in NorCal region. Hear what she has to say about WOD 11.2! Also check out the below article from Freddy Camacho owner of CrossFit One World, “Superhuman“. Anybody think someone did a legit 16 rounds? I’m not calling anyone out, but, that’s amazing!

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FYI – the play pause button is the grey square in the lower left hand corner.

WOD: Friday Games 11.2

15 min AMRAP

  • 9 Deadlifts – 155/100
  • 12 Games Push Ups
  • 15 Box Jumps – 24/20

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