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. Post time to comments. Compare "Karen" times to 8/21/09, 8/1/12, and 110206. Compare WOD 12.4 times to 3/15/12 and 1/18/13.
CrossFit Games Open 13.3 workout instructions - [video]
Julie Foucher completes 256 reps on Workout 13.3 - [video]
Watch the Workout 13.3 Live Announcement on the CrossFit Games site.
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.
17 comments:
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups
good luck everyone!!! Been missing my morning peeps!!
Ugh... That was ugly. Wall Balls are my worst thing. Remember what I said about snatches and DU's? Forget it. Those are super skills compared to WB's
Only made 85 wall balls (10#). Also, Coach Drew stated that at any CrossFit Event I should forever after, always introduce myself as the Wall Ball Queen.
Bwahaahaa.....that's great Stacey. And I'm with you on wallballs in general being ugly. I laid awake last night thinking about and dreaming about how many ways I could divide up 150 wallballs. I've got to get a life.
150 wallballs 11.03 and 6 DUs ( those dasdardly DUs)...that makes a whopping 156 reps - two more than last year same WOD. If Drew hadn't been prodding me on I probably wouldn't even have finished wallballs. Thanks Coach!
Missing you this week Eddie and Shane and Sam.
A whupping congrats to Dave who got all the way to muscle ups this morning!
Bill, I need to get a life too because I did the same thing. 15 sets of 10, 30 sets of 5, 10 sets of 15. I loathe wallballs!
Last time I think I got a few DU's. HOPE to beat that tonight.
Hey Bill, last night I dreamt that I was trying to do wallballs with a 20 lb wall ball, and I kept trying and trying AND TRYING to throw it up in the air, but it would go up about a foot and then automatically deflate like a balloon (with feathers falling out!) each throw thereafter. I need to get a big, fat life too! :)
Well - if this is the Open Confessional, I planned to go to the 6 am class to run this, but could not go to sleep thinking about and running through how to break up the wall balls, how many DU's I could do unbroken and trying to will myself into a MU. Watching Julie Foucher before going to bed didn't help much. I finally gave it up at 12:15 am and turned off my alarm and fell asleep instantly. I think we all have lives, they just partially revolve around CrossFit!
I suppose there are worse addictions;0)
two months ago, i finished "karen" in 11:34 with the 10# ball, so i knew today would be a challenge with the 14# ball! i did my best, but only managed to get 114 reps. oh well! at least it was good wall ball practice!
I will be running the Masters version. I once tried WBs with a 14# ball. It was comical for everyone involved.
Unfortunately I just had to walk down our steps again. After 150 wall balls this morning, the delayed muscle-aching syndrome has definitely set in!!
Did you see the woman leading the leaderboard today actually got into her second round of wall balls? I can't even imagine that!
In fact, she did 53 wallballs in her 2nd round of 13.3!
10# wallball 10:26
24 du
Got to the du about a minute faster than last time but struggled with the rope.
Way to go Brian on 12 MUs!
10#WB 150 then 13 DU. Legs are sore already.
251 reps tiebreak time 9:12
6 more muscle ups than last year! i might not be fitter, but i definitely can do muscle ups better! :)
wod for tomorrow is:
3-3-3-3-3
1 1/4 front squats, heaviest possible.
- then -
Broad Jump Challenge
For max distance, 3 consecutive broad jumps. Broad jumps should be fluid and one continuous motion. (Not jump-pause-jump-pause-jump). Score is best of 5 attempts.
252 reps, Really enjoyed this one tonight and was so thankful for Coach Drew's advice. Kept me from "red-lining" several times. Great job everyone and have a blessed night.
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