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Thursday, March 21st, 2013 - Wallball, DUs, MUs -  CrossFit Games Open WOD 12.4, I mean 13.3
Posted: 20 March 2013 04:38 PM   [ Ignore ]
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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.

CrossFit Games Open 13.3 workout instructions - [video]

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

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
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Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 20 March 2013 06:46 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack
as rx’d

Women - 14# ball/9 foot target

Puppies
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 10-14 pound ball to a 9 foot target
90 Double-unders (sub tuck jumps if you are unable to double under)
30 Muscle-ups (or progressions)

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All of life’s problems can be solved by heavy deadlifts.

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M/54/5’11”/190

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Posted: 21 March 2013 12:01 AM   [ Ignore ]   [ # 2 ]
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21/03/13

Warm up, shoulder mobility.

Push press 3-3-3-3-3-3-3 reps

Feeling ill today so did all these with 40kg and worked on teqnique, had a forced rest day yester day due to feeling even worse, which begs the question, should you work out when feeling under the weather?

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 21 March 2013 04:15 AM   [ Ignore ]   [ # 3 ]
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150 Wall ball shots, 2.6kg ball (12:53)
200 Single-unders (15:45)
30 Let-me-ups+Bench dips (22:55)

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M/37/191cm (6’3”)/118 kg (260 lb)

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Posted: 21 March 2013 04:25 AM   [ Ignore ]   [ # 4 ]
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Warm up: light row and BP

WOD 130315 (porch)
500m row,
30 bench press 55kg (73% bodyweight),
1000m row,
20 bench press 55kg,
2000m row,
10 bench press 55kg

Time: 20:50

BP broken 8/8/5/5/4, 8/7/5, 7/3. Last time 17:14 with 45kg. The extra 10kg cost me well over 3 mins. Next time stay with 55 and try to push BP harder

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M/47/80kg

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Posted: 21 March 2013 04:31 AM   [ Ignore ]   [ # 5 ]
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2.5 mi run

AMRAP 20:00
Squat 15
Single leg squat 10 (each leg)
Lunge 10 (ea)
Box step ups 10 (ea)
Pull-ups 10
Bird-dog push-ups 10
Single leg bridge 10 (ea)
4 rounds plus squats

PM run 2.5 mi

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Male 46 5’10” 172, “Life begins at the end of your comfort zone.” CrossFit Level I Trainer

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Posted: 21 March 2013 04:54 AM   [ Ignore ]   [ # 6 ]
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No WOD today

Strength Lifting: Back

Decline weighted sit ups

10-15-20 28” box jumps

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 21 March 2013 05:43 AM   [ Ignore ]   [ # 7 ]
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CrossFit Games Open 12.4

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

240

Barely made it through the wall balls in time, and ripped through the tuck jumps as fast as possible to complete those reps. Watching the video and doing it yourself puts 150 WB’s in a whole new perspective.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 21 March 2013 05:58 AM   [ Ignore ]   [ # 8 ]
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Garddawg - 20 March 2013 06:46 PM

Big Dawgs and Pack
as rx’d

Women - 14# ball/9 foot target

Puppies
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 10-14 pound ball to a 9 foot target
90 Double-unders (sub tuck jumps if you are unable to double under)
30 Muscle-ups (or progressions)


Hello Garddawg, what do you mean by “progressions” in parenthesis after muscle ups?

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 21 March 2013 06:37 AM   [ Ignore ]   [ # 9 ]
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Shoulder Press
45 x 10
95 x 5
115 x 3
5 x 135 x 3 (PR)

Back squat with pause
135 x 5

Front squat with pause
135 x 5

Jump rope practice

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 21 March 2013 06:38 AM   [ Ignore ]   [ # 10 ]
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Clean and Jerk 3-3-2-2-2-1-1-1-1-1 reps

95# x 3, 115# x3, 125# x 2, 135# x 2, 145# x 2, 155#, 160# (PR), 165# (PR), 170# Fail, 170# Fail. I was so damn close to getting the 170# on the first try that I had to try again. Finished off with 135# x 3 x 3 sets, concentrating on form.

Daily double unders (OK, more like 3 times a week)

$ out with 30 minutes on the elliptical machine. Fooking 10 degrees this morning, what happened to Spring?

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 21 March 2013 06:41 AM   [ Ignore ]   [ # 11 ]
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jd579 - 21 March 2013 12:01 AM

21/03/13

Warm up, shoulder mobility.

Push press 3-3-3-3-3-3-3 reps

Feeling ill today so did all these with 40kg and worked on teqnique, had a forced rest day yester day due to feeling even worse, which begs the question, should you work out when feeling under the weather?

Mileage varies for peoples! I’m dealing with this right now, actually. Horrible sinus infection turned worse. I end up wrecking myself worse if I work out in the middle of feeling really sick, but I’ve found that if I start easing back into it with short or light metcons as soon as I start feeling a little bit better, it gets my blood flowing and helps me feel better quicker. As long as I keep it short or light, that is, which is hard to do wink

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 21 March 2013 06:43 AM   [ Ignore ]   [ # 12 ]
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WOD Grace

@45kg

Time 4.20

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 21 March 2013 06:53 AM   [ Ignore ]   [ # 13 ]
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Front Squat C2W3D3; Stuff

Before: abbreviated dyn wu and 500m row

FS
95x5, 115x3, 135x2
3-3-3-3-3
155-165-175-185-195 (5>W2)
BS
170x17

Then dinked around on muscle ups. Really no closer to getting one than I was at this time last year, which is disappointing. I am demonstrably stronger than I was a year ago, so I figure it has to be a technique thing, but not sure I have time to address it before post time on Sunday.

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 21 March 2013 06:54 AM   [ Ignore ]   [ # 14 ]
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Murph99 - 21 March 2013 05:58 AM
Garddawg - 20 March 2013 06:46 PM

Big Dawgs and Pack
as rx’d

Women - 14# ball/9 foot target

Puppies
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 10-14 pound ball to a 9 foot target
90 Double-unders (sub tuck jumps if you are unable to double under)
30 Muscle-ups (or progressions)


Hello Garddawg, what do you mean by “progressions” in parenthesis after muscle ups?

Google ‘muscle up progressions’ and go thru some you tube videos. There are many different ways to do progressions depending on your current level of ability.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 21 March 2013 08:21 AM   [ Ignore ]   [ # 15 ]
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dannyrod - 21 March 2013 06:41 AM
jd579 - 21 March 2013 12:01 AM

21/03/13

Warm up, shoulder mobility.

Push press 3-3-3-3-3-3-3 reps

Feeling ill today so did all these with 40kg and worked on teqnique, had a forced rest day yester day due to feeling even worse, which begs the question, should you work out when feeling under the weather?

Mileage varies for peoples! I’m dealing with this right now, actually. Horrible sinus infection turned worse. I end up wrecking myself worse if I work out in the middle of feeling really sick, but I’ve found that if I start easing back into it with short or light metcons as soon as I start feeling a little bit better, it gets my blood flowing and helps me feel better quicker. As long as I keep it short or light, that is, which is hard to do wink

I know how you feel mate, before Wedneday i felt like I coluld punch a lion, crashed and burnt Wed, no idea who I got it from, just kept it light to get the blood flowing as you say but bloody frustrating.!

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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