In the picture from left to right; Ben, Desiree, Amy, Gama and Angel. You can just see Tara off to the left. Mark (me) is taking the picture. We do Crossfit in the back of a dirty dusty warehouse with limited equipment. It just shows that where there is desire there will be results. I am so proud off all these guys. They work out very hard and are seeing measurable results!!

I can't do 20 pullups yet. Should I use the gravitron?

what can i use to replace wall balls with

Solomon, the Gravitron machine rocks, man. If you're gonna use it though, make it as hard as possible (you do most of the work). You're only cheating yourself if you're letting the machine do all/most of the work. I use it all the time for 15+ reps.

CrossFit, any good recommendations for the Wallball shots??? The gym I go to doesn't have or allow personnel to throw things at their cheap walls. They might collapse and kill all the members. Any hard-core substitutions would be greatly appreciated.

You can replace wallball with thrusters done with two 20 lb dumbbells.

18'01'
20#db thrusters

12:32

BW 202
17:30
two 10#db
pullups were machine assisted
followed this up with 80 dips (not included in time)

16:32 done with 10lb medicine ball.

about 10;58 WITH 20#DB thrusters

used a 12# medicine ball
20 minutes

18:04

Used a 8 KG (17.6 Lbs) medicine ball (The heaviest they had).

A couple of milestones today. Did the first set of pull-ups unbroken. This is te first time I have hit 20 good dead hang pull-ups, and my wife did her first unassisted pull-up.

11:30
Subbed 20# DB thrusters

Good job Ahmik! I'm still working on that, having to break up my PU sets really drags down my time.
20:20
20# med ball

13:36 45lb barbell thrusters for wall ball

42 mins.
I didn't have a wall to use, or the strength to heave it up that high, so I just did "airball" with a 10lb medicine ball - tossing it about 4 feet up each time.
I also sub'd cable-crunches.
my asst. pullups were with 120lbs (pathetic I know)

the air/wall ball tosses were REALLY hard
I met pukie's little brother burpie on the pull-ups and their distant cousin dizzy on the tosses.

But I finished!

20:15

13:34

9# medicine ball (heaviest the gym has).
Pull-ups with small assist. Broken sets on 2 rounds (10/10), full set (20) on the other.

Are these 8 Foot targets for the WB?

17:01
I made my own medicine-ball it weighs 27#
I used a ten foot target.
All sit-ups unbroken and pull-ups were sets of 15/5.

Hey phil I left my medicine-ball at the gym if you want to use it.

24:23. Used 18lb medicine ball (biggest one). Full situps with homemade abmat. Pullups were assisted. Most sets were broken!

18:02

20lb DB Thrusters subbed for wall ball

Three rounds for time of:
50 Thrusters, 2x 20# dumbells (25,15,10/20,15,15/10,12,10,8)
30 Sit-ups (anchored military style on incline board @ 1/2 max; no breaks)
20 Pull-ups (all broken 7,7,6)
TOTAL TIME=20:26 (5:57/6:59/7:30)

My gym only has a 10lbs medicine ball so should I do 100 wall balls instead of the px'd 50?

Three rounds for time of:
50 Thrusters, 2x 20# dumbells
30 Sit-ups (anchored military style)
20 Pull-ups (unassisted)
TOTAL TIME=20:30

I had two fellow maniacs join me in the workout today. Crossfit is alive & growing in Saratoga Springs, NY!!

That's the spirit Troy! But make your mind up when you get to 50, I think the work out will be plenty tough with the lighter weight.

28:30, as prescribed - lots of breaks in wallball and pull-ups

Day 4, or is it 5, of self-imposed exile. Finding it too hard to stay away. Must go to gym tonight. Also playing softball tonight (sport of kings, you know!) so I'll need to warm up.
Spent yesterday with the son and watching youngest daughter in her gymnastics class. I was astonished to see her begin the pole climb and master the monkey bars. Instructor had to ask her to continue to the next activity!! I'm so proud of my little monkey!!

BW 221#
20# db sub for wall ball. Had to break up the thrusters.
Round 1 25,25
Round 2 20,15,15
Round 3 10,10,10,10,10
Finished Situps strong without breaking up last set.
Pullups were strong. We recently adjusted grip to reflect something more like the way we would do pullups on the rings, if we had them. less need for assist and less assisted weight. #30 min. After about 3 short weeks, I honestly feel stronger than ever! Crossfit RULES!

WOD: as Rx, subbed 2x20# db for wall ball, that was deceivingly difficult. 30 situps anchored, with 20 pullups broken and swith'n grips.
Time:14:59:24
This WOD dropped me like a celery stick at fat camp.
L8
Eric-SLC

I got through the first round no problem.
I ended up cutting rounds 2 & 3 in half.
25 wall shots, 15 sit-ups, 10 pullups.
Total time 27 minutes.

~22 min.

Wallball: 15# MB, 10' target - partitioned by 25's
Situps: 30, 15+15, 15+15
Pullups: partitioned in 4's and 5's.

Some serious huffin' & puffin' on wallball.

Warmed up with slow, light squats, thrusters, BP & dips. Cooled down with mid-weight squats and thrusters for singles, about 5 min.

3 rounds for time:
50 db thrusters (2 - 20# dbs)
30 situps
20 pullups
time = 14:14
BW = 168

15:35 as RXed w/ a 26 lbs ball and an 11 foot target.

I got kicked in the ribs the other night while sparring in my kung fu class. This made situps and pullups very um.... painful. So I only got through two rounds.

2 rounds with a 12# ball and assisted pullups.
13:04

26 min.
used a 6 kg. ball
did crunches

20:45
used 15lb db for thrusters, have to get some 20s, broken into 25/25
pullups assisted, broken into 10/10
situps anchored, arms crossed on chest, broken into 15/15 after first round
nauseous throughout round 3

22:03
22lbs ball didn't have a wallball target so had to toss it up about four to six feet and play catch. Situps were unbroken. Pullups were 10/5/5.

11:50

well, i had a recruiter malfunction and the pft has been delayed(aahhh), so i couldnt resist. my medicine ball is closer to 35# than 20#, so i did 50 wallball reps on the 1st set, 45 on the 2nd, and 40 on the 3rd. all of the wallball sets were broken as were the pullups, but pushups were straight through.

35 minutes.

Used a 10lbs medicine ball for 100 shots per round.

17:23

Subbed 23#x2 (46# total) db thrusters for wallball. Dead-hang pull-ups (broken) just because my home pull-up bar won't let me kip.

Wife: 19:50

Subbed 18#x2 (36# total) db thrusters for wallball. Jumping pull-ups.

subbed 20# db thrusters for wall ball.

23:37

This one really kicked my butt. I was sucking wind on the second round thrusters and at the end it took me at least 30 minutes to stop being so dizzy.

I love a workout that takes longer to recover from than it does to complete the workout itself. I'm Glad I didn't eat anthing for more than 2 hours before this workout - I would have lost it.

12:25.54

All sets unbroken except for last pullups at 16/4. Approx. 30 sec jog between Wallball/situps and pullups. Came straight off the plane, directly to the gym. I need a week of no travel, I'm wrung out.

18min and some change, did the thrusters with 15lbs.

18:22

Good workout. Heaviest medicine ball at my gym was 9 pounds.

Subbed 20# db thrusters (x2 = 40# total) for wall ball.

Broke thrusters once on second round, twice on third but otherwise straight through on situps and pullups. Overall very happy with my time. Had to ward off the clown for a few minutes at the end.

11:37

35:20 w/DB Thrusters. This one was a killer. My time was lousy, but it took everything I had.

just realized i did pushups instead of situps...oops

I did Thursday's WOD and this day's WOD together. I did not get to work out on Thursday.

Instead of snatch, I did clean and jerk. Completed 30 reps in 6:28. That's about 2 minutes faster than when I did "Grace" a few weeks ago.

For this day's:
50 DB thrusters 20#(All sets broken)
30 Sit-ups(All unbroken)
20 Pull-ups(All broken 10,10)
Time was 18:18.

I was wasted after this. Great WOs.

21:33 as perscribed
The wall ball was my slow spot.

18:33

Used 20# homemade medicineball but only for reps of 30-20-20. Wallball still gets me "gassing" big time. Pullups assisted with Hoist version of the Gravitron, settings increasing from #4 to #8. All situps as rx'd.

21:27

Cool workout. Simple yet effective. Holding onto the damn ball was tough. The inside of my thumbs are really sore. My pull-ups are lacking, started at 10, dropped to 3.

2 rounds in 10 mins using DBTs. knee too sore to continue.

36 minutes! Jesus, what a kick in the ass! I wasn't paying attention and did my dumbbell thrusters with 20lbs in each hand! What a stud I am, huh? Anyway, I had to break the sets down to 5 sets of 10 per round. Still kicked my but though. We don't have medicine balls or anywhere to throw them up to so I subbed them with the dumbbell thrusters as suggested. Good job Crossfit on today's WOD. I'm dead...

15 lb ball
23:30
Pup 5,15p
5.15 p
5.15p.5g

15:50

did 50 jump squats with a 9lb (I think) medecine ball

18:05
Db thrusters @20#x2.
sit-ups anchored, pull-ups broken, but nearly dead hang except last round needed kipping.

Yikes!
25:17
Did thrusters with a 25# plate. Legs hurt.
Sit ups unbroken. Pull ups turned into singles and jumps.
Might have come back too early from exile.
Back to the rest. Pass me that beer!

Three rounds for time of:
50 Thrusters, 45# barbell
30 Sit-ups (unanchored)
20 Pull-ups (deadhang/TSC style)
TIME=25:50

only got through 2 rounds in 20 minutes. Wall ball killed me and I only used a 14lb ball. Glute ham situps and assisted ring pull ups.

14:42 w/ 2x20# DB thrusters

24.37
20# dumbell thrusters

Three rounds for time of:
50 Thrusters, 20lb dumbbells (mostly sets of 10, short lying rests)
30 Sit-ups
10 Pull-ups (5/5-5/5-5/3/2 --~40 second rests)

Time= 23:44

22:22 (late post)

first round all 50 wall ball shots with ~11 lb medicine ball (heaviest available). Rest were broken sets (15/15/10/10 & 10/10/10/10/10)
situps all straight sets
pullups all broken sets.

2x20lb DB's thrusters to my medicine ball depth and to tiptoes at top (these slowed me down most...gasping for air)
30 anchored bent leg situps
20 pullups

3 sets in 25:56

I didn't get to post in a while.
12:08
Made a new medicine ball with an old 16 lb. shotput, some rags, duct tape and a basketball. It weighs in at 19.5 lbs. and flys erratically--making the wallball MUCH HARDER!