CrossFit Open 13.5 (Thu. Apr. 4 – Sat. Apr. 6)

April 3rd, 2013


This is the fifth and final week of the CrossFit Open!
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 13.5
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

Alternate WOD #1
Level 2+
For time:

30 Muscle-ups bailing forward (Please don’t land on your head!)

Level 2
For time:
30 Muscle-ups

Level 1
For time:
30 c2B Pull-ups with a 20# vest

For time:
30 Pull-ups (If you can do an unassisted pull-up at all, then do NOT use a band. Just rest as long as you need to between pull-ups in order to get all 30 without any assistance. If you can’t do an unassisted pull-up, then do these with the skinniest band possible, even if it means only doing 1-2 at a time. Make sure you really get that chin over the bar.)

Alternate WOD #2
Level 1/2
For time:
Squat Cleans 135/95#
Ring Dips

10 Minute AMRAP
15 Medicine Ball Squat Cleans
15 Push-ups
15 Sit-ups