Open WOD 13.3

“If you really love something, you never try to keep it the way it is forever. You have to let it be free to change.” ― Cassandra Clare

WOW 13.3:


12 Minute AMRAP of:

150 Wall Balls (20/14)

90 Double Unders

30 Muscle Ups

Completed: So, even after attending a Saturday afternoon jump rope clinic and spending counltess evenings after work practicing in the driveway, I still do not have double unders. Therefor the best score I could hope for in Open WOD 13.3 was a score of 150 total. As in 150 wall balls. That’s it. I do not have double unders and certainly do not have muscle ups.

Imagine my surprise when I scored: 152!! And PR’d on my Karen time (150 Wallballs for time) by 1:10, with a total time of: 8:17. Woot! That’s 150 wall balls and two double-unders. Not sure how it happened other than after completing the first double-under my judge jumped around me and cheered and screamed ‘YES, you did it! Now do it again!’ Pretty cool.

If you work hard in CrossFit the change you will see will be within you.

wall ball pr

“I heard a preacher say recently that hope is a revolutionary patience; let me add that so is being a writer. Hope begins in the dark, the stubborn hope that if you just show up and try to do the right thing, the dawn will come. You wait and watch and work: you don’t give up.”
― Anne Lamott

I. Strength:

Establish a 1RM Deadlift

Completed: up to 245lbs.

II. Conditioning:

CrossFit Open 12.4:

AMRAP in 12 minutes:

150 Wall Balls (20/14)

90 Double-Unders

30 Muscle-Ups

Completed: 150 Wallballs at 14lbs. in 8:57! 10 second PR from my last attempt. 280 single-unders.



I. Press

5 sets, 5 reps


II. “Karen”

For Time

150 Wallballs (20/14)

Completed: at 14lbs. in 9:13.

‘Karen’ renders (this) one, wobbly

“Nobody will ever love you more than your mother. Not even your partner or your kids or the front squat. Your dog is sure going to try though.” –CrossfitLizBeth


AMRAP in 10 Minutes:



I.  “Karen”

For Time:

150 Wall Balls (20/14)

II.  3 Sets:

Max Rep Pullups

Rest 3 Minutes Between Sets

Completed: 150 wall balls at 14lbs. in 11 minutes. Ahoy!!  Max Rep ring pull-ups, 3 rounds 11 each. limbs were wobbly.

So great to be back!!  And to be greeted with a warm up of double-unders no less, which of course I am yet to be able to do, but was excellent practice. Wuv you Crossfit.