Open WOD 13.1

Jan 12th, 2018

Category: CrossFit

Open WOD 13.1

High Skill Focus

MLK SCHEUDLE – Normal Schedule Saturday and Sunday. We will be running a reduced on Monday night (MLK DAY) with All Levels classes in Southie Green only.  The morning schedule will remain the same.

Comedy Night Out!
Join us for some comedy relief at Laugh Boston This February! Comedian Matthew Broussard is performing! He has appeared on ADAM DEVINE’S HOUSE PARTY, THE LEAGUE, and THE MINDY PROJECT. He was also featured as a New Face at the 2015 Montreal Just For Laughs Comedy Festival where also was runner up to Jimmy Carr in the International Roastmasters Invitational. Venture out for a fun time with some guaranteed laughs!
Date/Time: Saturday 2/17 at 8PM
Location: Laugh Boston 425 Summer Street, Boston
Cost:$27.00/Ticket
If you plan to come please sign up by filling out this form by January 12th! We can charge your CFS Account or you can bring cash in to the desk.

 

InBody Scan Coming to CrossFit Southie Next Saturday!
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie next Saturday, January 20th! Appointments will be available from 6AM – 12:00pm. You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!

The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water (not the best for the winter) or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking HERE.
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly!

What is an InBody scan? Through the use of cutting edge bioelectrical impedance analysis, the InBody allows for accurate and non-invasive body composition testing! InBody offers more accurate results than other “gold standard” methods of body composition analysis at a fraction of the price, time and invasion of personal space. This quick, easy and precise analysis will provide an objective starting point to track your progress as you start, or continue, on your quest to better health and fitness.

Watch this video to see what a scan will look like
Watch this video for best practices before you get your scan
Learn more about how to interperet your results sheet

*InBody scan is NOT required to participate in the challenge, and you do not need to be signed up for the challenge to sign up for a scan. Anyone can benefit from having this information! We plan to bring the InBody back at the end of the challenge so we can compare results. *

Schedule your appointment here!.
*Please note, scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for! 🙂

Warm-up
2 Minute AMRAP
Max Burpees to Target

Then 3 Rounds
10 Romanian Deadlifts
10 Bandy Good Mornings
10 Bandy Pull Aparts
*Add some weight each round

Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 Burpees
210/125 pound
Snatch, as many reps as possible

Level 2- 75-95- 115-135/ 45-55-65-75
Level 1- 30-20- 10-5 Burpees 65-75- 85-95/ 15-35- 45-55

Scores/Comments from Open WOD 13.1 Performed on 3/7/13

Partner Cashout
50 Calories Bike
50 Calories Ski Erg

*The partner who is not working must hold a plank for the duration.

DISCUSSION 9 Comments

  1. Sean Flannery 01/12/2018 at 10:36 pm

    13.1: 158 Rx, 150 was my previous best. Happy to have power snatched 165 for 8. Long way off 30 though!!

  2. Jason Barrow 01/12/2018 at 6:59 pm

    13.1:
    3/7/13 – 114 Rx
    1/8/15 – 121 Rx
    1/7/16 – 122 Rx
    1/12/18 – 150 Rx

    Been looking forward to this one for a week since I saw it on the schedule. I thought it would be a good test. I haven’t given a F about strength work for some time now, just been focused entirely on metcons. Would I be able to beat my old time when 135# power snatches felt a lot lighter? What’s more beneficial to metcons, strength or conditioning? At least for me I’ve been finding conditioning is winning again and again. See ya never on a platform.

    Cashout: Completed with Neal.
    I hope Daniela gets her voice back soon!

  3. B. Campbell 01/12/2018 at 6:23 pm

    13.1: 166 Rx
    Extra: 2 Rounds Rx

  4. Trevor 01/12/2018 at 6:11 pm

    Hard pass on the open wod.

    Snatch up to 135

    HSPU/pull up extra work: 16:04 Rx

  5. Morgan 01/12/2018 at 4:16 pm

    2013: 152
    2014: 171
    2015: 176
    2016: 184
    2018: 190

    #Gainz

    Also considering this time last year I couldn’t lift my arm over my head im pretty happy!

  6. Ben 01/12/2018 at 2:50 pm

    152 Rx, kinda… accidentally did 40 snatches @75# then got 2 reps at 165# – I should read better

    Cashout done with Alec

  7. Crowley 01/12/2018 at 1:48 pm

    13.1: 150 rx – 4-5 reps less than last time around
    cash-out: done

  8. Alec 01/12/2018 at 1:33 pm

    153Rx, a few less reps than last time, but I’ll take it.