13.3 Partner style

Saturday 17.1.15

Assault bike fun?

Assault bike fun?

A: 1RM weighted pull-up/chin-up

B: CrossFit Games Open Workout 13.3

12 min AMRAP:

  • 150 Wall Balls @ 20/14lb (yes record your split and you’ll get a Karen time)
  • 90 double-unders
  • 30 muscle-ups

FF Option: With a buddy / split the work evenly / only one person working at a time

  • wall ball @ appropriate weight to your ability
  • double unders or singles
  • muscle-ups or C2B pull-ups

Cash out: 2 min max CAL on the assault bike (w/ 30 sec rolling start)

Post loads, reps and cal to comments or BTWB

Reminder: Area 61 hang out next weekend

I’m looking to confirm numbers for next weekend’s road trip down to the bay Area 61 (Batemans Bay) 9am, Saturday 24th Jan.

  • WHAT: Area 61 hangout, WOD, BBQ and swim
  • WHEN: 9am Saturday 24th Jan
  • WHERE: Area 61 is located 61 Cranbrook Road, Batemans Bay. NSW. 2536.
  • RSVP BY: Tuesday 20th Jan
Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • Steve-o says:

    Hit 25kg for the weighted Pull-Up and chin just shy of the bar at 30kg for chin-up grip. Oh well.

    First time doing 13.3/12.4 and a while since Karen, so I chose to go it alone.
    Paced out sets of 10 WBs from the start and dropped to 5s after half way, finished Karen in 9:16 (almost a 3 minute PB!) and got 1 muscle-up done just in time.
    Pretty stoked with the effort considering I woke up a bit sick this morning…

    16 Cal Airdyne, 150 wall balls into this was deadly but I continued to sing ‘The wheels on the bike go round and round’ to myself to get through this… The lactic was painful so I walked around the block a few times afterwards so I wouldn’t die.

  • TarrynC says:

    Was stoked to see a partner option this morning. I am very sore after this week and have no desire to do 150 wall balls by myself.

    Teamed up with Sara and we got through 1 round and 20 wall balls. I subbed out DUs for step ups and muscle ups for ring rows. Was a good workout!

    • TarrynC says:

      Oops forgot the rest. Did pull ups on red and yellow band, got 4-5 reps each round.

      Airdyne I got 12 cals.

  • Ben M says:

    A) 30kg pull up
    B) 6:19 for Karen, a 1 minute PB, then got 9 MU’s done
    C) this sucked I hate the airdyne. 15 cal. Pretty sure 40% came in the last 30sec.

  • KJ says:

    Did have to make myself go thismorning! Me and wall balls….not so great.
    Exact same as Stevo…9.16 to finish the wall balls (almost 3 min Karen PB) got through all the double unders (only got 71 in 13.3) Then had time for a couple of cracks at a MU. Thanks Ben for working me through this one. I am really happy (and relieved) to have turned up today!
    Oh, and last time I did Karen I got 19 no reps (not squating low enough) today was only 2 😄

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