Open WOD 13.4

For Sale!

Want to take your CrossFitting to a whole new level? With the recent expansion, we have ordered lots of new equipment. Out with the old and in with the new! We would like to extend the invitation to our members to purchase a 24″ or 20″ box. We have about 10 of each size available for sale at a discounted rate of $25 (cash only, please!). If you are interested in owning one of these hand crafted beauties, just stop by the front desk to make your payment. First come, first serve! Remember that these boxes have received some use over the past couple years so each one is individual and unique in it’s own way, with it’s own wear and tear. If you have the space for it, it would be something awesome to have at home. Get creative, you can do much more than box jumps with these! Work on your single leg strength, incline, decline and pike push ups, lateral hops, and your burpee box jumps… the list goes on and on! Grab one before they’re gone!


Power Clean

Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
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 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…

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

Partner up and have one athlete judge the other athlete’s repetitions

50 Sit-ups
30 V-ups
10 Burpee Pull-ups (solid plank position on burpee. No flopping)