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WOD 03 21 13

13.3

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

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.

Special Tiebreak

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.

For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

http://games.crossfit.com/workouts/the-open

 

03 21 13
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21 thoughts on “03 21 13

  • 03 21 2013 at 8:20 am
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    Got done w/ WB @ 9:45, but dunders stumped me – ended 156…

    I left my Rogue weighted rope on the GHDs I believe – if someone finds it, could you please put it aside for me?

    • 03 21 2013 at 10:48 pm
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      Troy – it’s still on the GHD by the records board.

  • 03 21 2013 at 8:44 am
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    Get your brackets in by 11am!!!

    Drop off your buy-in at the box tonight!

  • 03 21 2013 at 8:53 am
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    Good luck to everyone attempting 13.3 today!
    And remember:

  • 03 21 2013 at 3:53 pm
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    I loathe wallballs. I would have been so much happier if Dunders were before the wallballs. Anyway, 133. This was an improvement over my score for last year which was 114. In this regard I was happy, though I wanted to make it out of the wallball round…

    Bracket is filled out. Will drop off money tomorrow or over the weekend.

    • 03 21 2013 at 10:47 pm
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      Nice job Mike! Improvement!

  • 03 21 2013 at 6:30 pm
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    Well, that was fun…yeah…fun, that’s the right word, right?

    110 for me. Every time I felt I was getting into a bit of a rhythm I’d do something genius like drop the ball.

    • 03 21 2013 at 10:13 pm
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      You did really well, Matthew!

    • 03 21 2013 at 10:47 pm
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      Yea Matthew! 110 for someone who is so new is great!

  • 03 21 2013 at 10:13 pm
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    Finished 13.3 with 138, (20 more than last year).
    Ready to move on with my life via 13.4!

    • 03 21 2013 at 10:47 pm
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      Yeaaaaaa buuuddy!

  • 03 21 2013 at 11:09 pm
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    This is about to be super braggy so you don’t have to read it, but I’m super excited. Super.

    So last time we did Karen (a few weeks ago), I used a 10# ball, took over 15 minutes, and cried. It was easily the worst crossfit experience I’ve ever had. Needless to say, I did not want to do this stupid wod at all and wasn’t expecting to get through the wallballs, BUT I did!!!! And then I got a few DUs! I don’t know if I’m excited because of the score or the fact that I don’t have to do it ever again, but I’ll take it!

    • 03 21 2013 at 11:14 pm
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      Mark the date. This is when M1 got her wings.

      • 03 21 2013 at 11:14 pm
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        Awesome job…proud of you!

    • 03 22 2013 at 12:11 am
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      So awesome! Congrats!

    • 03 22 2013 at 6:38 am
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      Humble Brag..Way to go M1!

    • 03 22 2013 at 9:14 am
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      LOVE this Maggie!! Way to go!!

  • 03 22 2013 at 2:20 pm
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    115 for me. +50 from last year which I feel pretty great about. I was thinking about doing it again this weekend with my lifting shoes on but I’m not sure if my quads will let me.

    • 03 22 2013 at 5:59 pm
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      FIFTY more than last year?!?!?!!? That’s amazing!!

Comments are closed.