Crossfit Open WOD 13.3

Workout 13.3
12 minute AMRAP of:
150 Wall balls 20#
90 Double-unders
30 Muscle-ups

Workout 13.3: Your score has been received
Athlete: Shawn Murdock
Score: 193 total reps
150 wall balls - Time: 8:08
43 double-unders
Tiebreaker: 8:08
Validation: CrossFit South Kingstown

Last year:
12.4

150 Wall balls 20# Time: 10:34

6 Double-unders

0 Muscle-ups
Score: 156 total reps

Although I have lost my double unders for some reason, I still killed this WOD.  

Very happy with the almost 2 and half min decrease in my Karen time and the increase of 37 more Double unders!!!  Love seeing improvement.  I will not attempt this one again on Sunday!!!!

Crossfit Open WOD 13.2

115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Total on Thursday: 185 reps
Total on Sunday: 201 reps

I knew I had more in me so I went back and did it again on Sunday.  It hurt so bad at the end.  Really happy with Sunday's score.

WEDNESDAY, MARCH 13, 2013

REST DAY!
 Bring on 13.2!!!!

TUESDAY, MARCH 12, 2013 Thruster PR!

Strength: Thrusters 5 - 5 - 4 - 3- 2 -1 
PR- 190#

Followed With:

12:00 AMRAP
6 - Handstand Push Ups
8 - Hanging Cleans (115#) 
Total: 8 rounds
HSPU done with 3 stacked abmatts
1 round done using bands

Crossfit Open WOD 13.1

Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

My Open WOD:

17 minute AMRAP of:

40 Burpees
30 Snatch, 75lbs
30 Burpees
17 Snatch, 135 lbs 

Total Reps: 117.

My slow burpees really killed me on this WOD.  I am really happy with my score considering a month ago I couldn't get 135 overhead.  

MONDAY, MARCH 11, 2013 Squat Clean PR, Bench Press PR

Last night I posted 2 PRs.

Squat Clean  - 225#

Bench Press 205#

I have squat cleaned 225# before but never posted it.  

As for the Bench Press - 205#.  30# jump from the previous weight.

I really need to work on my Cleans in general.  Need to get back on the PR board and clean 230!!!

MONDAY, FEBRUARY 25, 2013 12.5 Redo!!!

Last years post for 12.5

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups - blue band

Thruster, 6 reps

6 Chest to bar Pull-ups- blue band

Thruster, 9 reps

9 Chest to bar Pull-ups- blue band

Thruster, 10 reps

http://smcrossfitjourney.blogspot.com/2012/03/march-25-open-wod-125.html

This year:

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups 

Thruster, 6 reps

6 Chest to bar Pull-ups

Thruster, 9 reps

9 Chest to bar Pull-ups

Thruster, 12 reps

10 Chest to bar Pull-ups

Love seeing the progress.  I remember last year how much this freakin WOD sucked.
I couldn't wait to try it again today RX.  No Band!!!
Bring on the 2013 Crossfit Open!!!