Open WOD 13.4 – CFS

Feb 12th, 2016

Category: CrossFit

Open WOD 13.4 – CFS

Mullins

Mullins

Friday Night Lights – Powered by Reebok!
Save the Date: Friday, February 26th, 4-8pm

Can you believe the 2016 CrossFit Open is almost here?! Whether this is your first Open or your sixth, this is one of the most exciting times of the year in the CrossFit community. For five weeks in a row, CrossFitters from all over the world will compete in the Open: each week, a workout will be released. We will complete these workouts in class, and you will have a chance to submit your scores online and see where you stack up within the gym, within the Region, within your age group, or across the whole world!

Regardless of whether or not you consider yourself a “competitor,” these five weeks are a great way to get involved with the CrossFit Southie community, and the entire global CrossFit community. There is even a scaled division! It is truly meant for everyone. We hope that each and every one of you will sign up and participate in the Open. Let’s show everyone how strong Southie truly is by having one of the largest Open rosters in the Northeast! If you haven’t already, follow these simple steps to sign up for the Open:
1. Click HERE to create an account and sign up
2. Select “CrossFit Southie” as your affiliate
3. Select “CrossFit Southie” as your team
4. Get ready to crush these workouts!

We are excited to announce that we have partnered with Reebok to throw an epic Friday Night Lights celebration to kick off the CrossFit Open in style! As in years past, we will be running competition-style heats of Open WOD 16.1 (tbd!) on the evening of Friday, February 26th. We’ll partner up, judge each other, and cheer each other on all night. But, that’s not all! Reebok will be on site to take this event to the next level. Here’s what you can expect at our 16.1 Friday Night Lights:

    • DJ Sammy Sprinkles spinning hits all night!
    • Free Reebok/CrossFit Southie T-Shirts for all Friday Night Light participants
    • Reebok Raffle for the chance to win gear signed by 2015 Games champs or a pair of the new Speed TR Shoe
    • Opportunity to try on the new Speed TR Shoe
    • Take photos with your favorite WOD buddies in front of the Reebok Photo Wall
    • Free Kill Cliff and other goodies

In addition to all of that fun stuff, you’ll get to watch a few CrossFit Games athletes throw down and take on 16.1 as the first step in their quest to make it back to the CrossFit Games. Any guesses on who will be here? We’ll announce it as we get closer to the event…

If you’re interested in participating in Friday Night Lights, please click HERE to sign up. We will do our best to get everyone into the heat time that works best for you. *Please note that all evening classes will be cancelled on Friday, Feburary 26th for this event. Come join us!*

Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps 3 Toes-to-bar
135 pound Clean and jerk, 6 reps 6 Toes-to-bar
135 pound Clean and jerk, 9 reps 9 Toes-to-bar
135 pound Clean and jerk, 12 reps 12 Toes-to-bar
135 pound Clean and jerk, 15 reps 15 Toes-to-bar
135 pound Clean and jerk, 18 reps 18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Level 2 (115,75)
Level 1 (95,45)

Comments/Scores from Open WOD 13.4 on 1/22/15

Conditioning
1000m Row or 800m Run
750m Row or 600m Run
500m Row or 400m Run

Rest 1:1 or With A Partner

DISCUSSION 17 Comments

  1. Tom Kuchenreuther 02/13/2016 at 3:12 pm

    2016: 91 Rx
    2013: 61 Rx

  2. Michael Byrnes 02/13/2016 at 1:03 am

    84 Rx

  3. Daniela 02/12/2016 at 11:24 pm

    2016: 90 RX
    2013: 25 RX

  4. melstec 02/12/2016 at 7:16 pm

    Today: 71 rx
    1/22/15: 71 rx
    1/31/14: 75 at 73# and knees to tricepsish

  5. Brian M. Maser 02/12/2016 at 5:31 pm

    77 Rx.

  6. Marc Piccuirro 02/12/2016 at 5:02 pm

    87 was 4 Short from last time. I should have ended 1 short

  7. Chad Michael 02/12/2016 at 2:41 pm

    Well this announcement just got me so pumped for 16.1!!! Im praying its Sara Sig and Fraser who make the appearence.

  8. Kelly 02/12/2016 at 2:34 pm

    65 today
    48 in 2013. Can’t believe that was 3 years ago.

  9. Eddy 02/12/2016 at 2:29 pm

    13.4: 65 Rx
    Conditioning mix of rower and AB

  10. Ben Brauer 02/12/2016 at 2:11 pm

    13.4: 81 Rx
    Conditioning on assault bike with Crusty

  11. Jason 02/12/2016 at 1:44 pm

    WOD: 13.4 burner 70 Rx
    Conditioning: 800/600/400m runs with Ron completed in 16:30 Good n brisk run

  12. Kurt Brumme 02/12/2016 at 1:40 pm

    67 Rx, about the same as last time. Not my favorite WOD
    Assault bike conditioning
    5×3 FS @ 75% making up for yesterday

  13. Diana O'Neil 02/12/2016 at 1:32 pm

    83 rx….i’ve gotta nasty cough now

  14. Morgan 02/12/2016 at 12:34 pm

    89rx. Fran lung. Woof.