Friday, April 29, 2011

CrossFit Games Open 11.5

 A good time (and too much ice cream) was had by all.  

Warmup (10’)
Complete as many rounds and reps in 20 minutes of:
  • 145 pound Power clean, 5 reps
  • 10 Toes to bar
  • 15 Wall ball shots, 20 pound ball
Stretching (5’)
Mobility Homework (10’)- 
internal rotation/flexion
1. capsule stretch: hands and knees, band on high hip out the side, foot hooked to the outside of KB.
2. wall squat, quadratus lumborum cross, pnf or superfriend.
3. open up back over roller with hands anchored on weight.


  1. CW: 5 rounds, 85# cleans. Back at it after a week and a half mostly off.

  2. 4 Rounds, 75# cleans, 14# wallballs. I think I could have gone heavier on the cleans. Looks like Pasi and I relaxed a little!

    Awesome job Charles & Steph!


How'dja do? Waddya think?