Open WOD 13.4

Jan 22nd, 2015

Category: CrossFit

Open WOD 13.4

Derek & Tara

Derek & Tara

Derek & Tara are what we consider a “power couple” – They’ve been here for quite some time now, push themselves each day and always make class more enjoyable (as evident by their sweet Halloween costumes). Derek can be found in the 7pm class and also frequents the Oly Classes. Tara is super determined and her smile is contagious to those around her. Introduce yourself if you see them, they.are.awesome!

Nutritional Challenge of Your Choice: 21 Day No Sugar Challenge OR 21 Day Paleo Challenge!

Begins: Monday, January 26th
Ends: Sunday, February 15th
Buy In: $15 cash donation
Charity: “buy in” will go towards the Charlee for ALL Foundation

Want in? Here’s how the program works:
1. Sign up to participate in the 21 Day No Sugar Challenge or the 21 day Paleo Challenge here.
2. Prep your home by eliminating any foods that might cause you to deviate from your three week plan. Stock your cabinets and refrigerator with plenty of healthy snacks and foods. Be sure to read labels to look for those sneaky terms disguising SUGAR.
3. Mentally prepare. Have a plan (Prepare your meals beforehand, have only healthy snacks around, use a meal service at the gym, etc..). Have a backup plan. . Can’t stress enough how important it is to have a plan to successfully complete the 21 days.
4. Stop by the front desk tonight, Thursday January 22nd, Friday January 23rd or this Saturday to weigh-in and get your pre challenge pic. Use this opportunity to drop off your $15 donation towards the Charlie for ALL Foundation.

Clean and Jerk
(Squat Clean & Split Jerk)

Open WOD 13.4
7 Minute AMRAP
135,95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135,95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135,95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135,95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135,95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135,95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
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 (95,50)

Scores/Comments from Open WOD 13.4 on 1-31-14

Conditioning Class: WOD
4 Rounds on Airdyne
4 minutes on, 1 minute off
Score = Average Watts divided by your weight in KG.
Optimal score = 5.0

Conditioning Class: Core
90 Degree Vertical Plate Press
Plank Ups
Russian Twists with Plate x 2


  1. Ryan Gould 01/23/2015 at 6:22 pm

    C+J: #165 x 1
    WOD-13.4: 60 reps @ #105 CJ’s/T2B’s

  2. Emmett Maguire III 01/23/2015 at 3:28 pm

    57 Reps @ 115# with T2B

  3. Kendra 01/23/2015 at 2:10 am

    105 C&J – felt heavy after oly C&J last night
    13.4 in 2013: 0 rx (1 clean, which was a pr)
    Tonight: 29 rx
    My goal was 6 since I did oly last night and have a stupid cold, so pretty excited – thank Haley and Christina for getting me through the 9 C&J

  4. Sanchez 01/23/2015 at 1:28 am

    WOD:53 RX

  5. jason barrow 01/23/2015 at 12:48 am

    C+J: 195×1
    13.4: 43 Rx

  6. melstec 01/22/2015 at 12:59 pm

    C&J: 135#.. didn’t realize it was a PR til after! I don’t think I touch the squat C&J enough.
    WOD: 71 rx.. Need a little more hustle next time, I want to get through that set of 15 C&J!
    Last year on 1/31/15: 75 reps at L2 75# and knees to triceps.. Yay improvement!

  7. Brian M. Maser 01/22/2015 at 12:36 pm

    C&J: 245#
    13.4: 80 reps