Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target/ 14lbs to 9' target)90 Double-unders
30 Muscle-ups
Interested in some strategy watch Josh and Tanya from last year on 12.4.
When will you break wall balls? Can you get a muscle up?
Here' are some warmup ideas-
http://gymnasticswod.com/content/crossfit-games-breakdown-133
My man K-Starr
http://www.youtube.com/watch?v=A9nT5nNNshA&feature=player_embedded
26 comments:
Nina, here is some competition for you: Liz Kilpatrick http://games.crossfit.com/leaderboard
Once upon a time, I used to be a teacher, and Liz was one of my students. Also, no pressure, but after 13.1 and 13.2, Liz was sitting 9 places ahead of you in the region. And, she got 243 in 13.3.
I'm thinking I'll be breaking mine intentionally - my goal is just to finish the Karen since I've never used a 14# ball during a WOD... Hoping to be able to do at least 15 OTM so I can try to get in some ugly DUs :)
Ditto, while i love wall balls and doubles, Karen is a scary beast, especially at 20#. Hoping to get done wall balls around 8 minutes in and knock out the doubles with the last four minutes. I'll shoot for a muscle up but I'm not holding my breath...
If I can make it through the wall balls, I will be happy. I can't string together DUs, so I will be ecstatic to get maybe 25 DUs. I don't quite have muscle-ups yet, but that is a moot point for me.
150 wb+ 270 singles+
3 rds of 3 ups and 3 dips+ 2
Wb's were BRUTAL !!!
For anyone who competed last year I recorded the video, I forget why but here is the link to watch it and maybe learn from your mistakes or things you did right.
http://www.youtube.com/watch?v=aqABhNpuRzg
My personal goal this year is to get at least 1 muscle up. If I learned anything from last year its that it's all downhill after about 100 and the homestretch at around 125. A good idea when you start getting up there is to not let yourself drop before a certain number of reps say 5 and keep your rests short.
Thanks Dan, I'll shoot for her!
That a boy Zach now let's see that short rest in action tonight. Go get them muscle ups.
First time with the 20# ball, 92 reps. I struggled receiving the ball on the way down. It felt like a piano each and every time.
Now to redo or not redo? Would like to break that 100 mark!
Thanks for the video Zach....pretty sure I was bawling my eyes at the end of that wod sitting there on that box. Ugh what a terrible wod-hoping for a better outcome this time around, and no tears!!! :) happy Friday see you all tonight!
Oh Larynn...I dont want to hear that you were crying! Tonight you are going to nail it!!
It's looking like I wont be able to make it tonight, so I am going to be a sunday morning person for this one. Good luck to everyone going tonight. The wallballs are all mental just keep moving and you can make it through.
LaRynn don't beat yourself up I am sure you will do better then last year.
Good job Rob!
Last year my first attempt was 79 and I repeated for 109. Would love to just beat that 109 score this year!
This was truly struggling. First time doing it and I did get 99 wallballs. My goal was to finish them, but I usually use a 10# ball. 14# was hard. I like the description "When it came down it felt like a piano." That was great! That is what it felt like. Good luck everyone.
Great work from everyone tonight! My husband he may start thinking more seriously about it! I scaled thw workout so I could get to the musc... Oh I mean pull ups. 150 wb (6# ball, should have used at least 8#), 180 singles and 2 pull ups!
155 reps
11:37 tiebreaker
133 rx.
Compared to 109 last year. guess I will finally get off the wallballs if they throw this one at us again in 2014!
240 Rx
11:12 tie breaker
Big shout out to Bus for judging and coaching me through this lung burner. Special thanks to LaRynn, Erica, and Julia for cheering me on, not sure how much the cat calls helped when I took my shirt off during the doubles, but the encouragement was appreciated!
214, fun to repeat from last year, and 10 reps better... but I didn't hit my goal of a muscle up attempt. not satisfied with this one. I should have stayed for volleyball tonight. Great job everyone! Two more weeks of togetherness.
249. Extremely excited about my performance tonight! Thanks to those pushing me during this WOD.
Definitely liked breaking the WB's up from the beginning for those looking to redo. Started with 20...15...then 10 to 8 for the remainder with short rest breaks. I believe I was 7:28.
103 - not too bad considering I have never used more than 8# in a WOD, and a sore shoulder.
Thanks Matt, for pushing me... I definitely had to dig deep to gut this one out.
192..not bad for the first attempt at this WOD but really wanted to make it through the DU. Great Job everyone! AND OH!!! JULIA M. IS IN 14TH PLACE IN THE MASTERS!! YOU GO GIRL!!!!
123. I have a long way to go. Afterwards, I took a breather for about a minute, and then got back to it and finished 150 wallballs.
153 w/ 11:22 I still can't believe I made it off the wall; but the feeling of downhill after 100 was completely right, as is Julia's idea of togetherness. Being surrounded and supported by you guys is a huge factor in pushing through these pain-cave WODs :)
240 with a 7:46 tiebreak. Over 4 mins to attempt a MU. Not too surprised it didn't happen considering I'm sick and haven't practiced even a little. But it lit a fire to make it a goal again. Agree with Clayton, did 20, 15 and 10s even when I felt I could hang on longer.
108 on wall balls! Thinking i might redo on Sun! I started with sets of 2 then bumped it up to 3. If i just started with 3 i would hv gotten more! Never use more than 8 lb ball!
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