Open WOD 13.4

Jan 31st, 2014

Category: CrossFit

Open WOD 13.4

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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!

 

Strength
Power Clean
3-3-3-3-3

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

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

DISCUSSION 7 Comments

  1. Andrea 02/01/2014 at 1:04 am

    13.4- 97 reps
    Last year- 89

    Would like to be hitting 100 by the open.

  2. Em Porter 01/31/2014 at 7:00 pm

    power clean: 155#
    last year open: 72 reps
    this year: 75 reps
    was really hoping to make it onto the t2b in the round of 15 but ah well, i’ll take it

  3. Kara 01/31/2014 at 3:46 pm

    Joined a cheerful bunch at 9am today.
    Power clean: 125#
    Last year in the open: 70 reps
    Today: 71 reps
    I’m surprised and delighted by the additional rep as I felt like I was moving slower than last year.

  4. Mark Litke 01/31/2014 at 3:37 pm

    Power Clean: 215 for 3, kept the weight low to try and work on form.
    WOD: 51, T2B are top 2 GOAT for me so this one was pretty rough.

    The C&J’s were light, but doing the T2B basically one a time is not ideal!

  5. Alec 01/31/2014 at 3:20 pm

    Couldn’t make it in early this morning but I’d like to hit this again, so if anyone is interested I’ll be getting to the gym tomorrow morning around 7:00 to do this workout.

    Nice improvements Petra and Marc!

  6. Petra 01/31/2014 at 2:51 pm

    Power clean: 125#
    13.4:
    63 RX
    Last year I did 51 @ 45 kilo (99 lb!) while I was in Finland.

    But ….ugh…still one of my least favorite WODs.
    Cash-out: done.
    Practiced pull-ups afterwards.

  7. Marc Piccuirro 01/31/2014 at 12:42 pm

    13.4:
    Last year at 5:30, 72 reps
    Last year midday, 74 reps
    Today at 5:30, 76 reps… I’ll take it
    Strength, 235 for 3. First two were touch and go last one was from the ground not sure if that counts or not.
    Cashout done + 750m row. Couldn’t leave Brownie on an island.
    530HTK