March 21, 2013

Thursday 130321

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

BrennenColwell_12-4_th.jpg

Enlarge image

Brennen Colwell, Workout 12.4, March 2012.


Watch the Workout 13.3 Live Announcement on the CrossFit Games site.


CrossFit Games Open 13.3 workout instructions - [video]


Julie Foucher completes 256 reps on Workout 13.3 - [video]

Posted by Pukie at March 21, 2013 5:00 PM
Comments

As many rounds as possible in 12 minutes? Is that meant to be a joke? Because if it is, it's hysterical. I'm hoping to be able to do one round tomorrow.

Comment #1 - Posted by: JR at March 20, 2013 5:30 PM

Sweet pic Bren!!!! Way to go mainsite... Go Monroe County Crossfit.

Comment #2 - Posted by: mike at March 20, 2013 5:35 PM

So....I'm thinking 0.5 rounds, does that count?

Comment #3 - Posted by: Rupert at March 20, 2013 5:38 PM

Seriously?

Comment #4 - Posted by: Tim at March 20, 2013 5:45 PM

were the zeros a type-o?

Comment #5 - Posted by: brian at March 20, 2013 5:50 PM

were the zeros a type-o?

Comment #6 - Posted by: brian at March 20, 2013 5:50 PM

gotta be a
Okay so tomorrow I'm going to be doing as many rounds as possible in 12 minutes of:
15 wall ball shots 20lb ball
9 double unders
3 muscleups
Who's with me

Comment #7 - Posted by: Chris at March 20, 2013 6:09 PM

Many times a wall ball will touch the wall initially at or just below the target tape and continue upward clearly past the target to 10 ft or better - but not touch the wall again. Is this a good rep?

Comment #8 - Posted by: EBH at March 20, 2013 6:11 PM

Why the "forward" standard on double unders? Some of us just do them with the rope spinning the opposite way. Doesn't seem like that would provide any advantage.

Comment #9 - Posted by: Chamberlain at March 20, 2013 6:12 PM

Wack

Comment #10 - Posted by: Son of Lightning at March 20, 2013 6:14 PM

I'm with you Chris!! Lol. 12,9,3 a little more realistic to me too!

Comment #11 - Posted by: Shelley at March 20, 2013 6:17 PM

can we split up the reps?
example: 15 wall balls, 9 double unders, 3 muscle ups 12 min AMRAP?

Comment #12 - Posted by: Jon M at March 20, 2013 6:18 PM

Dave Castro said this year they are doing classic crossfit movements and workouts. Yes it may be a little boring but you must rember the open is for everybody. I think it's a smart move it lets all crossfitters new and seasoned be able to compete. I do see the workouts getting harder as we progress through the open

Comment #13 - Posted by: xstephanx at March 20, 2013 6:19 PM

12.4: Men
1) Maddox 323 2) Froning 309 3)Khalipa 297

Women
1) Clever 270 2) Letendre 266 3) Voigt 264

Comment #14 - Posted by: RichK at March 20, 2013 6:19 PM

can we split up the reps?
example: 15 wall balls, 9 double unders, 3 muscle ups 12 min AMRAP? it will probably take me 12 min to do 150 all balls

Comment #15 - Posted by: Jon M at March 20, 2013 6:20 PM

gotta be a
Okay so tomorrow I'm going to be doing as many rounds as possible in 12 minutes of:
15 wall ball shots 20lb ball
9 double unders
3 muscleups
Who's with me

Comment #16 - Posted by: Chris at March 20, 2013 6:21 PM

C'mon gang. Man up or woman up and do the WOD. CF exposes weakness. This WOD will tell me if I'm weak in a number of areas: cardio, strength, flexibility, skills. Bet Julie wasn't whining. Get er done!

Comment #17 - Posted by: H1 at March 20, 2013 6:28 PM

Dude is mad swole.

Comment #18 - Posted by: Dominick Del at March 20, 2013 6:34 PM

WOD rx'd

252

Comment #19 - Posted by: Kevin W at March 20, 2013 6:36 PM

No typos here. Watch Julie's video. Gonna be killer.

BTW- are you considered addicted if you look for the next WOD as soon as its posted?

Comment #20 - Posted by: Trina at March 20, 2013 6:43 PM

my wod will be try to get 240 reps as fast as I can.. If I can do that under 12 minutes (ha!) then I get to look at the rings for the remainder of the time.

Even if I can figure out how to do a muscle up before Saturday, I'm pretty sure that 150 wall balls and 90 double unders will make my new found skill impossible.

I wonder how my 20 lb "air balls" to a 9 foot-ish height will transfer when I do this wod in a real crossfit gym and get judged. I've never done real wallballs before with 14 lbs to an actual target before.

Ev

Comment #21 - Posted by: JuliePlatt at March 20, 2013 6:44 PM

Are forward rolling MU's allowed?
The we're recently on main site.

Comment #22 - Posted by: D Rock at March 20, 2013 6:52 PM

i've only just got a sub-12 Karen ! DU's ok, single MU's on a good day.

Today is not a good day !

Comment #23 - Posted by: BL at March 20, 2013 6:53 PM

@ Comment #14 - Posted by: Jon M at March 20, 2013 6:20 PM

Sorry but no you can not break them up that way. you could break up your wall balls but you would need to complete them before moving on to the doubleunders.

Comment #24 - Posted by: chris at March 20, 2013 6:59 PM

@ #20 D Rock
PDF says no rolls to assist. Rolling out, and then changing directions of your momentum before you next MU is allowed.
Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

@ #7 EBH Must hit at or above the target. Can't hit the wall below the target, even if it keeps moving up.

Comment #25 - Posted by: Tony at March 20, 2013 7:10 PM

Thanks

Comment #26 - Posted by: D Rock at March 20, 2013 7:15 PM

i don't think i can even do 150 wall balls in 12 mins...

Comment #27 - Posted by: M at March 20, 2013 7:31 PM

253

Finally got one on McKernan!

-Boz

Comment #28 - Posted by: Adrian Bozman at March 20, 2013 7:35 PM

Comment #24 - Posted by: M at March 20, 2013 7:31 PM

Ha, I was just thinking the same thing! :)

Comment #29 - Posted by: Playoff Beard at March 20, 2013 7:36 PM

@7 may be asking the same question , but does the ball have to clear 10'' or touch 10'' at the middle? My theory is you mark a target at 10'' and make sure the ball hits the target.

Comment #30 - Posted by: BoBBy at March 20, 2013 7:41 PM

My gym doesn't have rings. What can I substitute for muscle ups?

Comment #31 - Posted by: Dene at March 20, 2013 7:43 PM

Crossfit is for cyborgs from the future now...

Comment #32 - Posted by: Ryan at March 20, 2013 8:06 PM

Hey Shelly don't try and cheat I said 15 wall balls not 12 lol:p

Comment #33 - Posted by: Chris at March 20, 2013 8:12 PM

Wow it is legit. Tomorrow will be fun

Comment #34 - Posted by: Chris at March 20, 2013 8:24 PM

M/41/177cm/86kg
RX 198
Ouch

Comment #35 - Posted by: Steve Porter at March 20, 2013 8:28 PM

Note that this is the same WOD as 12.4; just get it done!

Comment #36 - Posted by: Coach Hansen at March 20, 2013 8:32 PM

I like rule #14 on the board:
"I can't = 10 burpees"

Comment #37 - Posted by: Ben at March 20, 2013 8:48 PM

Last year I got to the MU at about 10:45-ish (can't remember my brain had stopped working long before then). I can do muscle ups.... normally! I don't think I could have walked and chew gum at the same time, let alone coordinate the movements to complete a MU. Bottom line for me ... this WOD needs to be 15+ minutes! :)

#19 JuliePlatt -- you are right, even if you develop the skill you'd probably have to get to the MU by about 10 minutes minimum to be able to compose yourself and actually do one!

Comment #38 - Posted by: Tony Leyland at March 20, 2013 8:59 PM

M/41/188

137 reps RX.

I finished the 150 wall balls in 13:18 and just called it a Karen. Did the 90 DU's after just to get work in.

What I've liked about the Open WODS so far is that pretty much anyone can participate, at least up to a point. We can (almost) all burpee and press 75lbs and throw a wall ball for a bunch of reps, but as we've gotten deeper into the individual WODS, there is a weeding out process. I cannot snatch 175lbs, for example, but I never got that far anyways. I can do muscle ups, but not 30 of them after that many wall balls and double unders.

What I don't like about them is that they are so short for those of us that are not participating actively in the Open and are using the mainsite WODS for our programming.

Either way, it's fun to take a crack at them after watching some of these amazing videos. And, oh yeah, its free. Thanks Crossfit!

Comment #39 - Posted by: Scott Andresen at March 20, 2013 9:19 PM

167 reps

As rx'd

Comment #40 - Posted by: Brett (24/M/188cm/77kg) at March 21, 2013 12:05 AM

Looks like they'd have 'Tie Break' markers for this one too, like they did in the Snatch WOD of 13.1....
You know, marking the time when the athlete finished each segment: time on the clock when WBS were completed, and time on the clock when the DU's were completed...

There will be a LOT of tie scores on this WOD all around the world. But, I guess the best will still rise to the top!! 3-2-1 GO!

Comment #41 - Posted by: Kerri at March 21, 2013 12:49 AM

247
Replaced DU with bar hops.

Comment #42 - Posted by: ART/M/44/5'5"/150 at March 21, 2013 2:21 AM

Constantly varied huh!

Comment #43 - Posted by: B at March 21, 2013 3:58 AM

Pfft, I thought that Crossfit was meant to be "constantly varied", what is constantly varied about 150 reps of something!!! What the heck!

Comment #44 - Posted by: Gus at March 21, 2013 4:09 AM

m/47/180

239!

Comment #45 - Posted by: cosmo at March 21, 2013 4:13 AM

150 wall balls + 54 tuck-unders (can't do DU yet) in 12:00. Then did 46 TU and 45 pull-ups+45 dips just to round it out.

If people don't like the CF free WOD, there are probably gyms to pay membership for that can vary and customize WOD.

Comment #46 - Posted by: JR at March 21, 2013 4:15 AM

Haha might leave this one until Sunday legs still sore from Tuesday front squat WOD!!

Comment #47 - Posted by: Ian button at March 21, 2013 4:29 AM

Gus@40, I am no voice of authority, but I think the constantly varied element will be evident in the following wods. For example, we most likely will not see 150 wall ball shots for a while.

Anyone else watch jmu beat liu last night? Go Dukes!

Comment #48 - Posted by: jmu alum at March 21, 2013 4:34 AM

Hi folks, to address a few comments:

- CF is meant for all ability levels. Unless you are competing for the games it is fine to scale the workout, break it into smaller sets of each exercise in order to execute each, etc. The 15-9-3 approach above is an excellent idea for those who want to get a good workout while executing each exercise.

- It is also fine to substitute exercises if you do not have all the required gear (unless you are competing for the Games). So, yes by all means do bar muscle-ups if you don't have rings. Do pull-ups and dips if you can't do a muscle-up, etc.The FAQ section of the CF addresses substitutions and has some examples.

- Regarding the comments on constant variation, CF provides this over time, not in each workout. There will be days with single mode workouts, heavy lifting, gymnastics, etc. To understand this concept better I recommend reading the article "What is Crossfit" on the CF main page. Take a look at the WODs over time on the CF webpage and you'll see this variation.

Hope this helps

Comment #49 - Posted by: JeffK at March 21, 2013 5:17 AM

45/m/176cm/74kg


Complete as many rounds and reps as possible in 12 minutes of:
150 dumbbells thrusters, 21 pound each
90 Double-unders
30 Muscle-ups

243 reps

Strict muscle-ups with tucked legs (low ceilings).
Completed the muscle-ups after time ran out for practice.

Comment #50 - Posted by: Memuc at March 21, 2013 5:34 AM

Had to scale a bit

150 wall ball shots
180 single unders (for the 90 DU's)
17 Pullups

12 min round

Comment #51 - Posted by: Vinnie at March 21, 2013 5:43 AM

m/28/6'2"/205#
183 reps
2nd month in crossfit

Comment #52 - Posted by: Cody at March 21, 2013 5:47 AM

I love how ppl bitch and complain about the workouts...put you big boy or girl panties on and do it. No excuses!

Comment #53 - Posted by: Cody at March 21, 2013 5:50 AM

I posted a question last night about the "forward" standard on double-unders and have not gotten any responses so here goes again.... I don't understand why the "forward" standard is important (I do my DU's with the rope spinning in the opposite direction of most people). I can tell you that the rope passes under my feet twice and my work capacity is the same as somebody spinning the rope the other direction. Could somebody from HQ please explain to my why my double unders wouldn't count. I think its like telling a lefty that they have to learn to throw righty right before the baseball game starts.

Comment #54 - Posted by: Chamberlain at March 21, 2013 5:54 AM

modified/scaled as I had too - no wall ball
12 min - 100 bb thrusters, 90 double unders, 30 muscle ups
108 reps(I figured out what I need to fix for double unders though)

Comment #55 - Posted by: Greg Whelan at March 21, 2013 6:09 AM

Rx'd

127 reps

I will get revenge on this WOD...next year

Comment #56 - Posted by: Joe Northside m/34/70"/210 at March 21, 2013 6:16 AM

Anyone have a cardio output equivalent for double unders? I have a member with a stress fracture who can't jump, and a few pregnant ladies with restrictions. I was thinking burpees for the stress fracture, but that aggravates her foot, or even step ups. Thoughts? Thanks.

Comment #57 - Posted by: JenJ at March 21, 2013 6:16 AM

C'mon now. You mean to tell me you all did'nt see this one coming? Are we gonna whine about the inevitable fat Fran ladder? Or pistols? I don't want to pose limitations on myself but I know my Karen PR and my DUs just aren't there yet - I may not see a single MU before time is up. I've had all this time to practice on my weakest movement and instead I spent it refining my MU. I blew it. If I was really serious about commpeting in this years open I'd have DUs dialed in by now. That's what I like about the open. IT shows you where you stand and the challenges separate the men from the boys. I'll be better prepared next year.

Comment #58 - Posted by: sqeric at March 21, 2013 6:28 AM

11:30 for 150 wall balls and that was an 5:20 improvement on the "Karen" I did a couple months ago so I am happy about that. If I had known I was doing that good I might have pushed harder. I did a couple DU's but nothing to mention really. I finished an entire round just to make sure I did it once. I am getting better at the DU's and hopefully keep getting better. I did 30 jumping muscle-up's and will continue to use a lower and lower stand. I am getting better, but I think it involves a little confidence, lot of skill, and the building of muscles in some under used places. If my increased capacity in the wall balls and DU's are any indication I am getting excited about future workouts.

Comment #59 - Posted by: BW at March 21, 2013 6:37 AM

This seems like a pretty well educated community, so I'll see if anyone has some researched advice on an issue I've been having.

I was doing a microcycle of 12-15 reps, 4 set exercises for a leg day on Saturday. I had completed 60 reps of squats, and was doing a rest pause set. A few reps out of when I would've failed, I got an intense pain in the back left of my head, pretty much in line with the top of my ear. I re-racked the weight, took a 15 minute break, and then finished my workout in a bit of discomfort. The next day I went to the gym for a little ab workout and a swim, I was doing some hanging leg raises and after about 10 reps I had the same issue. I decided to do my swim, the pain subsided, and then I finished the ab workout in minor discomfort again. Monday and yesterday I attempted to do my chest workout, but couldn't get through a set of a 6-8 rep range on bench press either day.

From what I've read, it seems like an exertion headache issue. I'd love to hear other opinions and possible solutions, if anyone has any idea what this might be. Thanks!

Comment #60 - Posted by: Jeremy at March 21, 2013 6:46 AM

I view the AMRAP for this workout like this (as many reps as possible). I don't think HQ seriously believes that someone can do multiple rounds of this workout. Instead they want to see how many reps you can complete in the time and who can actually get to a second round of wall balls

Comment #61 - Posted by: Jason W at March 21, 2013 7:09 AM

152 Rx

Comment #62 - Posted by: Evilchippy at March 21, 2013 7:12 AM

cosmo strong work - worthy of an exclamation mark

but we all wish you posted your wall ball time...

Comment #63 - Posted by: mikeyb m/52/184 at March 21, 2013 7:18 AM

M/24/5'10"/175

had to do some substitutions due to lack of equipment

150 Wall ball shots, 7 kg ball
90 Double-unders
30 bar Muscle-ups

241
wall balls: 7:20
double unders: 10:50

first ever bar muscle up!

Comment #64 - Posted by: T. Swihart at March 21, 2013 7:28 AM

143 Wall Ball Shots. The lower back is somewhat taught from last week.

Comment #65 - Posted by: preacherman at March 21, 2013 7:28 AM

Whoo! Another workout I can do rx - bc I can't do muscle ups and i am sure I won't make it to MU in 12 min

Comment #66 - Posted by: Angie at March 21, 2013 7:29 AM

M/45/155
246 Reps

Comment #67 - Posted by: CSullivan at March 21, 2013 7:29 AM

206 m/26/6´3"/ 220
I think that my biggest weakness is cardio fitness, I´m just doing the WOD, any tips to help me improve faster this area? Should I go for a run or something after the WOD?

Comment #68 - Posted by: dieterb at March 21, 2013 7:52 AM

#63 dieterb

High intensity interval training (60-90 seconds) is a great way to improve cardio. Check out Lon Kilgore's "The Paradox of the Aerobic Fitness Prescription" in the CrossFit Journal.

Comment #69 - Posted by: Tony Leyland at March 21, 2013 8:11 AM

@ Chamberlain...great question! Same situation here. I've always jumped rope (singles and doubles) with the rope going in the other direction, or "backwards" as most people say. I committed a couple weeks ago to learning regular double unders and did them that way on 13.3 this morning. I'm not nearly as good forward as backwards, but I'm not sure I want to do 150 wall balls again, even if they'd approve going backwards.

Comment #70 - Posted by: IlliniJason at March 21, 2013 8:59 AM

I subbed "Chelsea" today. I'd done Cindy many times, but never Chelsea...and she is a cruel, vindictive girl. It's been almost 3 hours since the workout, and I'm still dragging arse. Which is to say I have another true love.

I have a "clean" question for anyone in the know. If a WOD only specifies cleans vice squat cleans or power cleans, what is the rx movement? Does a clean imply ground to rack position any way you can do it, or is squat clean implied? Thanks all.

Comment #71 - Posted by: Jim R./50/5'8"/160 at March 21, 2013 9:02 AM

1st workout after injury
65 wall balls
65 double unders
10 dips
10 pullups

Comment #72 - Posted by: Brett C. m/31/6'0"/175lbs. at March 21, 2013 9:06 AM

Thanks IlliniJason. I'm hopeful they will either remove this standard or perhaps define what they mean by "forward." Perhaps the intent of the standard is not what we think.

Comment #73 - Posted by: Chamberlain at March 21, 2013 9:31 AM

215

Comment #74 - Posted by: DLong (M/37/5'10"/185) at March 21, 2013 9:33 AM

M/25/5'5''/140

215 reps (150 Wall Balls + 65 Double Unders)

Comment #75 - Posted by: NickTort at March 21, 2013 9:35 AM

Don't have a Med ball. - Don,t have rings. So my Open experience is coming to an end, but I still love crossfit, the website, the mentallity and the community and will still get a crossfit workout in today, tomorrow, and the next.

Comment #76 - Posted by: Moonshine at March 21, 2013 9:36 AM

Modified for my CoCr & Polymer Knee
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Step-ups
30 Pull-ups/Dips
Two Thirds of a round, 240 reps
M/55/6’/210

Comment #77 - Posted by: Pete In Sun City at March 21, 2013 9:37 AM

Thanks Chris for the idea. Modified to:

Complete as many rounds and reps as possible in 12 minutes of:
15 Push ball shots, 15 pound ball
9 Double-unders
3 Muscle-ups

5 rounds

Then, "Annie" in 6:27

Comment #78 - Posted by: Kevin C. (M/54/5'11"/175) at March 21, 2013 9:47 AM

completed 220 reps; subbed tuck jumps for DUs.

tough one; knew it would be so when i saw J. Foucher achieved 256 out of 270 rx'd. I know she can kick my A$$.

Comment #79 - Posted by: murphinator - M/5'10"/185/38 at March 21, 2013 10:21 AM

150 wall ball shots
180 singles ( cant do doubles yet )
20 pull-ups

Good stuff

Comment #80 - Posted by: Andres at March 21, 2013 10:42 AM

161

Comment #81 - Posted by: Mike Vinson/M/45/5'8/212 at March 21, 2013 10:46 AM

===PLEASE VALIDATE===

Danielle Sidell's 13.2 WOD (420 score) was performed at Fort Lee, VA according to the Week 2 recap. Her score, however was validated on the leaderboard by Shockoe Bottom Crossfit, some 25 miles away. The rule book states the workout must take place AT the validating affiliate or be validated by video (pg 10).

So which is it HQ? It seems you are turning a blind eye to the validation requirements in this case.

Comment #82 - Posted by: vsOhio at March 21, 2013 11:04 AM

M/41/5'11"/206

For time:

150 wall ball shots, 16 lb. ball.
90 over-the-bar side hops.
30 squat muscle-ups (rings at chest height).

24:31

134 reps in 12 min.
150 reps in 14:01

Comment #83 - Posted by: Jose-Luis Morales at March 21, 2013 11:09 AM

M/24/195/6'4"

150 wb+ 90 SU + 15MU's
@8:06//9:48//0mins
255

Comment #84 - Posted by: Matt H at March 21, 2013 11:24 AM

For women the prescribed wall ball weight is 14lbs / = 6.4kg

Last year 6,0 kg ball was allowed, is it now too, if submitting the score to Open? There is no ball sizes available between 6kg and 9 kg

Comment #85 - Posted by: m at March 21, 2013 11:28 AM

disappointed to say the least. We see no variety of movements over the last few years, we are testing the same 10+/- movements when there are so many to choose from. Will we find the fittest or just the best at those movements. What ever happened to constantly varied!

Comment #86 - Posted by: K at March 21, 2013 11:29 AM

Haha...Chris, realized I made the typo once it got posted...had no intentions of cheating!
Thank you JeffK for clarifying that the 15-9-3 is ok.....the fact that we want to get in muscle ups (or in my case variation of with pullups and dips) into our workout screams that we have our big boy or big girl panties on!!

Comment #87 - Posted by: Shelley at March 21, 2013 11:30 AM

240 Reps in 10:33

I cannot do Muscle ups yet, so I did 22 pull ups in the remainder of time.

Comment #88 - Posted by: Nicholas (M/28/5'10"/175) at March 21, 2013 11:44 AM

12 min.
150 Wall ball shots, 12# pound ball (scl'd)
90 tuck-jumps (sub'd)
3 pullup / 3 dips (sub'd) = 1
242 reps

Comment #89 - Posted by: scfd1_9607 at March 21, 2013 12:00 PM

240

150 Wall ball shots, 20 pound ball - time 8:02
90 Double-unders - time 11:29
not able to do muscle-ups yet

Comment #90 - Posted by: robthomas1234 - M/38/71"/185 at March 21, 2013 12:00 PM

154. that was brutal. I need to stop doing these after i stay at work til midnight. oh well.

Comment #91 - Posted by: Nick K. at March 21, 2013 12:06 PM

M/24/6'2"/207
Tried my best to do a bar muscle up but just could not make the transition at the top. Substituted for muscle ups with pull ups and dips and wall balls by doing 40 lb ,explosive, thrusters. 15/9/6 AMRAP until gassed. Awesome workout!!!!

Comment #92 - Posted by: Mark D at March 21, 2013 12:16 PM

Since 11.1, the Open has had 14 different movements:

box jump
burpee
clean
deadlift
double under
muscle up
press/jerk
pullup
pushups
snatch
squats
thruster
toes to bar
wall ball

Pushups and squat variations are the least frequent so far and have a good chance to show up in 13.4 and 13.5.

Cleans, deadlifts, pullups, thrusters, and toes to bar are also a good bet.

The rest of the exercises already have the highest frequency and are least likely.

You can bet on many exercises never showing up in the open because it requires a machine (like C2 rower) or running (must leave the camera FOV).

Now go do some wall balls.

Comment #93 - Posted by: Erik at March 21, 2013 12:16 PM

M/24/6'2"/207
Tried my best to do a bar muscle up but just could not make the transition at the top. Substituted for muscle ups with pull ups and dips and wall balls by doing 40 lb ,explosive, thrusters. 15/9/6 AMRAP until gassed. Awesome workout!!!!

Comment #94 - Posted by: Mark D at March 21, 2013 12:16 PM

4th month of crossfit. First post. m/43/172/5'8"

150 wall balls - 10 ft, 14 lb. 11:00
90 double unders - 7:37 (Can't do continuous yet, so I mostly alternate double/single, and trip frequently.)
30X alternating 1 pull, 1 dip: 9:15

Total for one lap? 27:52

You folks are amazing.

Comment #95 - Posted by: james_v at March 21, 2013 12:27 PM

13.3 on the books....as Rx- 239

M/43/6'-0"/240

Comment #96 - Posted by: John H. at March 21, 2013 12:28 PM

Rx'd
150 wall ball
64 DU

Harder than i thought

Comment #97 - Posted by: tom at March 21, 2013 12:31 PM

I
Can't
Wait........

Comment #98 - Posted by: pittrugbyguy at March 21, 2013 12:33 PM

13.2

Male 37 yrs 70kg

Score 270
1 complete round

Comment #99 - Posted by: James Forbes at March 21, 2013 1:01 PM

F/51/5'6/120
150 wall balls in 11:15
By the time I got inside it was 12
Better next time

Comment #100 - Posted by: D.S. at March 21, 2013 1:20 PM

As Rx 244 reps.

Kept tripping on the rope from tired legs!!!

M/168#/6'/38yrs

Comment #101 - Posted by: britishfireman1 at March 21, 2013 1:27 PM

M/33/5'8/190
13.3 trial run - 241
WB's=beating.

Comment #102 - Posted by: Northcup at March 21, 2013 1:29 PM

Rx'd

240 reps
"Karen" in 10:17, PR

Comment #103 - Posted by: Alex M/22/6'0"/181 at March 21, 2013 1:46 PM

M/37/188 255 as rx'd 13.3 FUN!!

Comment #104 - Posted by: Antoinne at March 21, 2013 2:14 PM

150 WBs @ 20lbs
30 DUs

weak again. waiting for masters division!

M/52/193lb

Comment #105 - Posted by: Mazz at March 21, 2013 2:19 PM

Male 37

246 @ 12 min, finished WOD/all reps @ 15:42 min

Comment #106 - Posted by: Ivers at March 21, 2013 2:19 PM

CFWU x2

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 12 pound ball to a 9 foot target
90 tuck jumps
30 Muscle-ups (or progressions)

228 reps - legs trembling 8 hours later. Again, much respect to the CF Games competitors.

Comment #107 - Posted by: rbst m 37 5'10, 190 at March 21, 2013 2:42 PM

240 reps

Scaled to 16lb ball.

Go Julie!

Comment #108 - Posted by: james.patrick [M/51/66"/135] at March 21, 2013 3:01 PM

150 wb
90 singles
10 pull ups
10 dips

Comment #109 - Posted by: Ramsey at March 21, 2013 3:41 PM

181 rx

first time doing more than 100 wall-balls, took me 11:15 to do the 150, about 2 minutes longer than my calculated pace...

Thanks

Comment #110 - Posted by: mikeyb m/52/184 at March 21, 2013 4:40 PM

100 wallballs (homemade ball like suggested)
100 double unders (one at a time)
40 pullups assisted after failure
40 dips assisted.
New to crossfit but i think i may be hooked.
Thanks for the information and support.

Comment #111 - Posted by: JB at March 21, 2013 5:00 PM

M/61/195lb
150 wb 18#
300 Singles
60 assisted pullups
60 assisted dips

with a time of approx 26 minutes - slightly exceeding the allocated 12 minutes

Darn - I guess I am not going to the 'games' this year!

Comment #112 - Posted by: Gd at March 21, 2013 5:02 PM

M/31/165

20# Wallball, 9' ceiling, so made sure to hit it pretty hard.
Single unders (180)
Jumping muscle ups.

Got to 6 jumping muscle ups.

I'm a sub'ing machine...

Comment #113 - Posted by: Baxter at March 21, 2013 5:09 PM

M/36/5'4"/140lbs
As RX'd
250 reps

Comment #114 - Posted by: Matt Burritt at March 21, 2013 5:33 PM

121 wall balls...weakness exposed.."constantly varied"...thanks HQ...Love the challenge
Finished wall balls
270 singles
90 pull ups
90 dips

Comment #115 - Posted by: Rowan M/48/5'5"/154 at March 21, 2013 5:46 PM

Is it a no rep when doing wallballs and you throw the ball up
Over 10 feet but it never touches the wall. The ball has to touch the wall at or above the 10 feet mark right.

Comment #116 - Posted by: Mikal at March 21, 2013 5:52 PM

M/40/72"/185

150 wall ball + 30 tuck jumps

Comment #117 - Posted by: Mike at March 21, 2013 6:08 PM

M 42/192/6'0"
193.

Comment #118 - Posted by: Mike at March 21, 2013 6:09 PM

As rx'd 240. Last year 245. Finished double unders with 2:30 left. Couldn't get one muscle up. So frustrated! Going to give it another go Saturday.

Comment #119 - Posted by: Kurt M/39/185 at March 21, 2013 6:22 PM

Did Helen 10:09 as rx'd - take that Karen! Mad Props to all who tackled today's WOD!

Comment #120 - Posted by: Nate at March 21, 2013 6:29 PM

CrossFit Games Open 13.3

Subbed thruster(41#) for wallball(20#)
Subbed tuck jumps for double under
Subbed 3 pull ups & 3 bar dips for 1 muscle up

Complete as many rounds and reps as possible in 12 minutes of:
150 Thruster, 41# barbell(18.5kg)
90 tuck jumps
30 (3 pull ups & 3 dips)

Did 150 thruster + 25 tuck jumps
175 reps

Comment #121 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at March 21, 2013 6:58 PM

150 reps. Brutal. Karen is usually around 9 mins, but the snow and ball falling out of my hands didn't help. Next time, try not to catch the ball with your face.

Comment #122 - Posted by: Sinal M/34/5'9"/210 at March 21, 2013 7:01 PM

m 35/193/6'1"

13.3

240
7:58 Karen
11:53 DU split
0 MUPS

Will not be repeating!

Comment #123 - Posted by: Dan at March 21, 2013 7:22 PM

M 35/193/6'1"

13.3
240
7:58 Karen
11:53 DU Split
0 MUPS

I will not be doing this again!

Comment #124 - Posted by: Dan at March 21, 2013 7:25 PM

reverse trail run: stream to french to west ridge = 35:44.

Comment #125 - Posted by: kevin o at March 21, 2013 7:54 PM

183 rx......I need to get double unders down! 1 and 2 at a time sucks!

Comment #126 - Posted by: Matt m/30/160/5'9 at March 21, 2013 8:12 PM

M/34/6'0"/220#

150 Wall Balls (only had 12# ball)
90 Double-unders Rx'd
3 Pull-up + 3 Dip conversion = 1 Muscle-up

^^^Junior=241^^^
Tyler=244 Justin=184 Burd=158
KP=195 Drew=156

Comment #127 - Posted by: Junior81 at March 21, 2013 8:19 PM

Subbed W balls with thrusters with 20kg plate for 80 reps then dropped back to 15 kg for remaining 70 reps
Subbed tuck jumps for DUs
Didn't get to M Ups so no sub required!

210 reps

Still traumatised by those thrusters

Comment #128 - Posted by: jbob at March 21, 2013 8:42 PM

38M/181/5'9"
150 wall ball shots
90 single jumps with rope
30 muscle ups
12mins 4 sec

Comment #129 - Posted by: Rusty S. at March 21, 2013 8:58 PM

Rx'd
240 reps
Tough one after Tuesday WOD

Comment #130 - Posted by: phill 37°21'41"N 118°23'43"W at March 21, 2013 9:24 PM

100, forth wod since returning. This was harder then thought. But I love it

Comment #131 - Posted by: Nick Araujo at March 21, 2013 10:17 PM

Knew I couldn't do this in the time allotted. Had to sub kettle bells for wall ball and do 300 single unders due to being unable to double under (my quest). Also had to sub 90 pull ups and dips for muscle ups. Did it in about a half hour. Awesome pump.

Comment #132 - Posted by: Bruce at March 21, 2013 10:43 PM

male, 40 yo, 68", 151#

150 wall balls in 12 mins.
The entire workout took 23:42

Comment #133 - Posted by: karl at March 22, 2013 12:41 AM

14# ball is the biggest in the gym.

Tried to equalize the workload, so 20/14x150 = 215

12 Minutes:
215 wall balls
46 DU's

I think that would get me to about the equivalent work of 196 if I had done as Rx'd. Maybe someone who's taken a physics class will correct me on the work load math.

Comment #134 - Posted by: texinma (m/44/5'7/150) at March 22, 2013 3:20 AM

Didn't give this a go as cant yet muscle up :( decided to attack FRAN and achieved 1 min 5 secs off time I set on 2 jan with 11 lbs extra weight with only following .com wods and Thai boxing once a week.

Comment #135 - Posted by: Dan Phillips at March 22, 2013 3:56 AM

150+90+7
147 Rx'd

Comment #136 - Posted by: GBNT at March 22, 2013 6:49 AM

M/ 39/ 135 lbs/ 5'-6"
12 Minute AMRAP of:
150 Wallball (20 lb to 10') - aka Karen
90 DUs
30 MUs

I completed the Wallballs at about 9:40 - (over a minute slower than last year where I PRd on that part.)
I completed the DUs at about 11:20
ran to the rings and did 4 MUs.
Total score of: 244

Last year I got 252. Last year I trained a bit more on the wallballs and that really showed. That's where you gain the time to kill the MUs. DUs only tripped up a little bit in the begining. I did 4 MUs in a row and if I had more time I had more in the tank to do a few more reps, but the Wallballs took me too much time.
I did the wallballs (15,15,12,then 10 sets of 10 and 1 set of 8 at the end) I might have done more reps than required now that I think about it.. I might have done 11 sets of 10 + 8... i hope that's what happened because that would mean I would have gotten more reps and been a lot closer to last year's results.
I also did a 20 min. WOD 2 days ago with box squats and split jerks and I think that might have pretaxed my legs a bit.... I'm treating the Open as training and a gauge for where I need to adjsut and refocus my training, not only on the results.

Comment #137 - Posted by: Anton at March 22, 2013 7:35 AM

203 reps Rx'd

I'm happy with that! :)

Comment #138 - Posted by: Janice at March 22, 2013 7:36 AM

M/35/5'9"/160

150 reps.

*Just* managed to finish the wall balls.

Comment #139 - Posted by: Antun Karlovac at March 22, 2013 7:48 AM

5 less than last year. That's all I gotta say about that.

Comment #140 - Posted by: AndyMH 48M/5'7"/80kg at March 22, 2013 7:57 AM

M/46/73"/180

150 wb (16 lb ball)
300 singles
30 pull ups

16:40

Comment #141 - Posted by: henry at March 22, 2013 8:06 AM

243 :)
Damn.. the muscle-ups after the du's!!

M/20/182cm/89kg

Comment #142 - Posted by: Roel at March 22, 2013 8:19 AM

171 reps

Comment #143 - Posted by: Jake Kiddoo at March 22, 2013 8:56 AM

12 minute amrap:
15 wall ball, 5 kg ball
9 double unders
3 muscle up subs (3 pu: 3 bench dip)

5 rounds + 15 wb

Comment #144 - Posted by: Carole (F/54/5'6"/135) at March 22, 2013 10:05 AM

WOD As RX'd
12:00
150 Wall Balls (At Summit City in racketball room)
90 Double Unders
in 12:07
Good workout
Then
50 Weighted Sits

Comment #145 - Posted by: dyagg at March 22, 2013 11:21 AM

all wall balls
all DU (broke at 47)
6 muscle ups from standing with slight bend in the elbows(still working on these)

Comment #146 - Posted by: Bells at March 22, 2013 12:42 PM

260 as rxd

Comment #147 - Posted by: cg at March 22, 2013 1:09 PM

M/27/5'8"/183
130 with a 15 lb ball

Comment #148 - Posted by: Snick Snack at March 22, 2013 2:58 PM

M/5'11/185

150 wall ball- 10' target - 6 lb ball
90 double unders - 12 min even
then finish w 30 toes to bar 15:34 total time

Comment #149 - Posted by: Alec at March 22, 2013 5:45 PM

244 as Rxd

Comment #150 - Posted by: az_sardog m/36/6'1/185 at March 22, 2013 9:36 PM

255

150 wallballs 8kg ball
90 Subbed DU with 180 singles
15 Subbed MU with burpee chest 2 bar and dip

Comment #151 - Posted by: Jerry at March 22, 2013 11:13 PM

Sad but true 121 reps

Comment #152 - Posted by: Peter G at March 23, 2013 7:18 AM

245

Comment #153 - Posted by: Jetté 43/M/5'11"/175 at March 23, 2013 9:21 AM

Open WOD 12.3
244 reps as rx'd
Last year 245 reps as rx'd
I have a year long plateau now. Help me, please, anyone?

Comment #154 - Posted by: Brian at March 23, 2013 9:24 AM

M/53/153/1-1-06

155 (PR. Last year 125)

"Karen" 11:17 (PR by 3:02)

Good day for bingo.

Comment #155 - Posted by: bingo at March 23, 2013 10:05 AM

M/32/5'8"/185

WEAKNESS EXPOSED! This was a roller coaster. 12.4 was 156 reps as rx'd.

13.3 was 172 as rx'd.
3+ min PR on Karen at 8:04 (the downhill rush)
Only managed 22 du's in 4 min!!! (The uphill smack in the face)

The last a) Karen and b) du that I completed were almost a yr ago in 12.4. Time to get a rope!!

Comment #156 - Posted by: Chris Luka at March 23, 2013 10:22 AM

175
Wasted

Comment #157 - Posted by: Brad Evers at March 23, 2013 11:30 AM

Sad but true 121 reps

Comment #158 - Posted by: Peter G at March 23, 2013 2:07 PM

215 as rx
m/29/5'9/160
cambrige, wi

Comment #159 - Posted by: M Clemens at March 23, 2013 3:25 PM

As Rx 244 reps.

Kept tripping on the rope from tired legs!!!

M/168#/6'/38yrs

Comment #160 - Posted by: britishfireman1 at March 23, 2013 5:54 PM

Sub 1 rope climb = 2 muscle ups
180 singles = 90 double unders

In-season: 7 mins/50 wallball
Abby 144
Bubs 142
Frankie 142
Jason 146
Ricky 145

Aly 243 (s)
Crystal 245 (s)
Amy 241 (s)
Murley 245
Mr. Carey 244 (s)
Heather 212 (s)
Megan 192 (s)
Erin 202 (s)
Tam 244^ (s)
Sim 241 (s)
Ryan 250 as rx'd

Comment #161 - Posted by: Champions Club / BFCC at March 24, 2013 11:03 AM

124 wall balls

Comment #162 - Posted by: cleveland at March 24, 2013 12:08 PM

240 Rx

Finished Karen in 8:58.

Finished th DUs at 11:30.

Had 30 seconds of flailing around on the rings.

Muscle ups are definitely on my "to master" list.

28F/5'10/145

Comment #163 - Posted by: Becca at March 24, 2013 12:15 PM

Did today
Matt 245
Brocck 245
Seb 251 (6:58 for wall balls, du funky)
all improved scores from last year, wall balls still are killer.

Comment #164 - Posted by: sebastian 44/178/6'2" at March 24, 2013 12:17 PM

240
Had 2 mins to get some mu's and couldn't get one. Pretty disappointing performance on the mu's.

Comment #165 - Posted by: MikeyPaul at March 24, 2013 12:28 PM

198 reps
No target though so it was hard to tell if wall balls were going 10 ft

Comment #166 - Posted by: Jrl m/28/5'8/160 at March 24, 2013 1:55 PM

192

Comment #167 - Posted by: DPL at March 24, 2013 5:07 PM

m/39/5'9/180
CFWU-2. Row 500m.
Done for 2nd time at Triangle on Sunday afternoon. First time on Friday.
214 first time - DU were terrible. Fell apart mentally.
245 2nd time. DU much better & WB quicker this time. Finished them in 8:11
242 on WOD 12.3

Comment #168 - Posted by: jrm at March 24, 2013 5:36 PM

A sad 125

Comment #169 - Posted by: Jinsin m/35/5'8/178# at March 25, 2013 5:44 AM

240 reps rx'd

Comment #170 - Posted by: Josh M/20/184lbs/5'6" at March 25, 2013 2:36 PM

yeah, well, 120 wall ball shots. 1k run wu 4:51. 3/5 abmat x 20 after.

Comment #171 - Posted by: kevin o at March 25, 2013 5:27 PM

Day 330
M/46/6'0"/195
Made up on 130326-Tue
245 reps - as RX'd

Comment #172 - Posted by: fargingbastige at March 26, 2013 10:23 AM

245 reps as rx'd.

Legs were smoked after the wall balls. Struggled through the DUs.

Karen completed in 7:34.

M.39.175.5'10" - Grantham, UK

Comment #173 - Posted by: Dom H at March 26, 2013 3:14 PM

Meant 246. Must still be smoked.

Comment #174 - Posted by: Dom H at March 26, 2013 3:26 PM

all wallballs, double unders, and 10 pullups

so 250 reps total

Comment #175 - Posted by: Saam at March 26, 2013 4:24 PM

M/44/220
225 reps
WBs in 8:43
Couldn't get the rhythm on DUs

Comment #176 - Posted by: PW56 at March 27, 2013 7:06 AM

120 reps

Comment #177 - Posted by: Manchild at March 27, 2013 8:16 AM

PR - 169 with 25# DB thrown about 12 inches above reach. vs 158 last year!

Comment #178 - Posted by: JonNYC 44/175/5'11" xfit since 6/08 at March 27, 2013 1:12 PM

M/47/6"2, 200 lbs

225 reps

I want to get to 240 reps

I will try again next week

Comment #179 - Posted by: David Goodman at March 27, 2013 10:03 PM

As rx'd
150 wallballs + 90 du + 6 mu
246 reps

Stoked, considering last year I didn't make it out of the double- unders

Comment #180 - Posted by: vic* at March 28, 2013 5:29 PM

150 wallball (10 lb.) I need to get a 20lb
37du

Comment #181 - Posted by: cscarr52 m/47/190 at March 29, 2013 11:27 AM

240 reps

150 Wall ball shots
90 Jump Rope Singles (subbed for double-unders)
0 Bar Muscle-ups (Had 4 minutes to complete and couldn't get one)

BP 135, 155, 185 x 10, 205 x 5, 225 x 2

Comment #182 - Posted by: Rob S at March 29, 2013 7:30 PM

2013-03-30: 150+100singles...bad wo, knee.

Comment #183 - Posted by: gs at March 30, 2013 8:52 AM

M/43/5'8"/178

Rxd 253 reps

Comment #184 - Posted by: Jon Craig at March 30, 2013 10:42 AM

M/28/160

244

Subbed 9ft 25lb dumbell vertical toss for wall balls. I kept snagging my shoe on the jump rope. Frustrating.

Comment #185 - Posted by: Bobbo at April 1, 2013 6:10 AM

Не делал

Comment #186 - Posted by: Roman-Sibir at April 2, 2013 1:22 AM

245 reps

Comment #187 - Posted by: Ukkrew at April 3, 2013 9:01 AM

240 reps as rx'd.

150 wall ball = 7:40 (which is a big 1:25 pr (unofficially) for Karen).
90 DU = 2:20
MU = had 1:10 to complete at least 1 muscle up, but I failed.

Missed this wod a few weeks ago due to bad chest cold.

Comment #188 - Posted by: Ronnieboy M/50/5'9"/185 at April 10, 2013 5:00 PM

0 rounds + 105 single unders

m/42/5'8/240

Comment #189 - Posted by: phat boi at April 23, 2013 12:39 AM

CFWUx1 40 singles 20 DUs
150 wb 40 DUs

Comment #190 - Posted by: Doug at December 22, 2013 11:53 AM

241 reps (or 1R - 29 MU) comp. 1R in 25:29

Comment #191 - Posted by: zenoperegrinus at January 3, 2014 2:47 AM
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