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Open WOD 13.3
AMRAP 12:
150 Wall Balls
90 Double Unders
30 Muscle Ups
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HB Dave!
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Sun 1/11 – 3 Mile Run
Mon 1/12 (8:30am)
6 Rounds: 10 burpees, 100m sprint, 10 jumping split lunges, 100m sprint
rest 3 min b/w efforts
1:06, 1:01, 1:02, 1:02, 1:02, 1:02
Open WOD 13.3
1/12/15 – 246 (Finished Karen @ 6:59 / Finished DU’s @ 9:01 / 6 MU’s (3 Fails))
12/12/13 -240 (Finished Karen @ 7:03 / Finished DU’s @ 9:48)
5/22/13 – 240 (Finished DU’s @ 11:27)
Big PR for me on this WOD as I finally got some MU’s. All singles, no linked to make sure I was establishing lockout when jumping into rings. (I’ve got to get more fluid at this) Failed 3 as it went on. Great energy this morning at 5:30.
PR CITY! Boo YA!
Open 11.1 @ Crossfit Miami Beach – 6+19 Rx.
oops… 11.2
Open WOD 13.3 – 240 (can someone Please fix my score on board – jeeez Erica). This was a HUGE PR for me all around. My last document Karen was 12:50, but I was able to get to 6 DU the first time I did 13.3, so probably around a 2:27 PR on Karen (8:18 today) and finished all the DU this time – next time MU!! All after a partner comp yesterday. Very happy.
Thanks to Bill and Zev, I sandwiched myself in between them on the wallballs which definitely pushed me!
Great job Sarah C on her PR today!!!! Great job 5:30am!
Great job Erica!
Thats a huuuuuge PR on Karen!!!!
That is incredible!!! Well Done!
“Open WOD13.3” 198- 45 DUA, WB 10# GREAT JOB SARAH ON YOUR MUSCLEUP! Glad I was there to see and videotape it!
Nice job getting all 150 reps in! Even at 10# that’s a big day!
“Open 13.3” 205 – ball slams for jumps, sore knee. Congratulations Sarah on the MUSCLEUP, wish I was there to see it! Now the pressure’s on me!
11.3: 252 rx (5 rep PR).
Karen: 6:47 (3 sec off PR).
For my records:
WBs: 50/20/10s. Handful of no reps.
Dubs: Finished at 8:10ish.
MUs: 3/2/2/2/1/1/1. 1 failed MU.
Thanks for the push, Sammy.
245Rx… finishedkaren around 733. did 10 extra dubs… wait… its not 100?…. DOH!… linked the first 2 and then three singles. nice work Rap!
190 Karen: 8:01 14# (50,25,25,10s) warming up with a 20# was key!
30 DU attempts then felt really queasy and went outside to get some air.
10 RBPU
Post workout: 5 sets of 4 red band strict pull-ups.
Open WOD 13.3 333 Reps- MB #10 FS 263 – SU 90 – GHD 30 I Modified the WOD around my tennis elbow and fatigue from yesterdays team workout and surprise WOD.. Today’s after party: I did 2 sets of 10 GHD MB 6# and 4 sets of 10 Oblique “Landmine Twist” https://www.youtube.com/watch?v=epdBIT32SS0
150 WB (10#)
130 Single Unders
5 Pull ups with Blue band
246. Rx. Karen done at 6:29. 3 minutes to slog through the DUs. 6 MUs. Missed on one double.
13.3 Modified: 239
75 Cal Row (5min), 90 DUs, [10 supermans/20 ab mat sit ups], 44cal (in about 2min)
45 min treadmill before bball practice
5min 6.0 10:00mi pace
5min 7.0
5min 6.0
5min 8.0
5min 6.0
5min 8.5
5min 6.0
2min 8.0
1min 8.2
1.5 min 8.5
:30 9.0
5min 6.0
Run felt fine CV wise, but can still feel my left quad not 100%. Foam rolled legs after.
246 – had to sub 130 SUs for the dubs. not pleased with my Karen time of 8:20. came out strong with a set of 50 then 20 then 10s. too much time between sets.
223 Rx (PR, 203 reps last time I did this with a 14# ball)
Karen 6:57
DU’s were a struggle, biggest set was 9….
249 reps rx
finished wall balls at 6:45
finished double unders at 8:37
(7 muscle up pr)
Coach is repping out muscle ups now!
13.3 – 253 RX
Karen: 7:18
Dubs: 30-30-20-10
MU’s 5-2-2-2-1-1
Very happy with this!
1 rep !?!? =) Nice job buddy. Way to get after it.
Thanks man! The big first set of Mu’s helped big time
Nice work Andrew!
240 – 8:32 and 10:32
13.3 – 240 RX (Finished 150 WB 8:44, Finished DU 11:43) by no means a PR
Afterwards got 10 red banded Muscle ups huge progress
Endurance WOD – simply awful_ Mel smoked me today….1:06, 1:04, 1:08, 1:07, 1:07(?), 1:07
correction – 1:06, 1:04, 1:07, 1:07, 1:08, 1:07
263rx — 12 rep PR — wb went 75,25,25,25 and had about 5:12 for the mu
13.3- 201 12#wb
Car troubles on the way to Daybreak. At home WOD. Hate working out without people and coaches.
150 air squats, 30 push ups, 50 sit ups
But you still got after it! Heck yes Susan!
13.3- 251 #10 wb – subbed SU for DU ( still can’t get those darn things) – 7 strict PU red band and 4 ring dips
13.3- 180. 10#. Think WB time was 10:13 or 9:13. Either way, last time I did this in Dec 2013 I only got 140 wb at 6# before the time cap so definitely a PR.
DU took forever and I have no idea how many singles I did to get those 30 DU. Was only linking 5 or so at a time.
Open WOD 13.3 – 220 reps, (100 WB @ 6#, 10 DUA/80 SU, 15 pull-ups (green and blue bands), 15 dips)
13.3
Karen 150 #14 9:06
Plugging through those DU attempts
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