CrossFit Open 13.4 (Thu. Mar. 28 – Sat. Mar. 30)

March 27th, 2013
by:

2013_OPEN_13.4_LOGO

This is the fourth week of the CrossFit Open!

Note that we have a shortened schedule on Friday due to it being a holiday – Good Friday. We will only have AM classes on Friday. Our last class will be the 10am class.

During the CrossFit Open we will have that week’s Open WOD be the WOD for Thursday through Saturday. This will allow everyone to make multiple attempts at getting the best score possible. We are also posting an alternate WOD for those that only want to do the Open WOD once.

Those that are registered for the CrossFit Open will need to make sure they have someone judging their movements and counting reps. We suggest that you pair up with someone else that is registered and that you alternate judging each other. During our busier classes we will also have additional trainers and volunteers available to judge you. Remember that each of you is responsible for posting your own score on the CrossFit Games website. You must do this by 7pm Sunday! Don’t leave it until the last minute. The best thing to do is post your score right after doing the WOD. Don’t worry, fi you do the WOD again and improve you will be able to post a new score. You can do this multiple times.

Those of you that are not registered for the CrossFit Open will just perform this WOD as you would any other one at our box.

WOD 13.4
7 minute AMRAP of:
3 Clean and jerk 135/95#
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
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.

Alternate WOD
All levels (Level 2 – Do it with a 20# vest)
Three rounds for time of:

  • Run 200 meters
  • 100 meter Walking lunge
  • 50 Squats