It's your turn to prove your fitness at CrossFit KoP. We are hosting the Reebok CrossFit Games OPEN Sectional WOD 11.4 on Saturday 4.16.11. All CrossFitters are welcome.

Schedule of Events:
8-8:30AM - Volunteers arrive
9:00AM - Registration begins
9:00AM - Judges arrive
9:30AM - Welcome announcements
10:00AM - First heat kicks off

We will run heats of approximately 8 athletes. Heats will run every 20 minutes. (i.e 10:00, 10:20, 10:40 etc.) You can sign up for a heat when you arrive, post to comments or email crossfitkop@gmail.com. We will do our best to accommodate all requests. The cost to participate is $20, if you are a CrossFit KoP member we will waive the $20. Light snacks will be provided throughout the day and feel free to bring beverages or food for a "stink and drink"/social gathering following the WOD. There is plenty of off street parking for everyone and there will be an indicated warm up area for all athletes. Click here if you want to register online via MindBody. Last heat will run at 2:00PM.

The Workout is:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs/90lbs)
10 Muscle-ups

The Standards are:
Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Overhead squat
This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack.

In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.

WOD Demo with Cherie Chan - video [wmv] [mov]

Community Note:
Anyone who typically comes to the 9AM/10AM/11AM classes is welcome to participate in this WOD (free of charge), we will schedule you a heat when you arrive.

"Always dream and shoot higher than you know you can do. Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
-William Faulkner


Chris P. said...

I'd like first heat so I can be available to judge or take pictures after that

Chris P. said...

thoughts on wod 11.4:

Chris P. said...

I had planned on not coming Thurs. b/c of parent conferences, but now I might actually get out in time to get to the box around 6 on thurs. Will play it by ear though.

Danny said...

GOOD LUCK to all participating athletes this weekend. I unfortunately will not be able to be in attendance at any capacity (judging or competing) as I will be out of town for work. This weekend is the Penn State Blue & White game and kickoff is at 2pm…Very exciting considering we should have over 75,000 come out to watch a scrimmage. I hope to come back Saturday evening after a big Penn State victory!...wait....never mind.

Laura Pappas said...

I'll be late on Sat, not sure when I'll get there, maybe by 11:30 - but I'm happy to help once I'm there.
Plan to do the WOD tomorrow night...

Miranda said...

I tried to sign up for a time, but I'll go in any heat after 10am. I'll be there after to help judge/cheer/volunteer/clean what ever you need me to do basically!

Mike T. said...

Aimee, can I have an early heat 10 or 10:20?

Mike T.