Wall Balls - huge goat of mine

That's a lot of wall balls!

is there any substitute for wall ball? The gym I use has no real area I can do them as I will probably put a hole in the wall if i try.

31 y/o, M, 175, 65"
Subbed
500m Row
40 x Thrusters 45 lbs
AMRAP 20 min
4 rounds (+ row)

31 y/o, M, 175, 65"
Subbed
500m Row
40 x Thrusters 45 lbs
AMRAP 20 min
4 rounds (+ row)

Josh, awesome work! That's about how fast I do deadlifts...except with 135#...Thanks for sharing your experiences with all of us fans. Good luck this year at the Games!

Crossfit Sri Ram Ashram, India
We only have one 20lb wall ball.

Arvind rx
5 1/2 rounds

Bachendra
wall ball 12lbs
5 1/2

Gautam (who is coming off a back injury)
wall ball 10lb
6 1/2

As Rx'd

4 RDS plus
Run and 19 Wall Balls

Great Everett video. I finally had to mute it though because that song made me want to jam a pencil in my ear.

#3 Sub thrusters with the 45# bar

Josh Everett rocks. Amazing athlete. Super trainer. Humble & nice guy.

M/27/185/6'2"

Ran a 20K this morning instead...1:43, farthest I ran before this was 10K. I'll have to make this WOD up later!

I do not have a 20 pound ball. What else can i use??

#11 did you miss comment #9?

This wod appears to be fun!!! I'm shooting for 5 rds.

Josh Everett,
As a fellow Ohioan, I am proud to know that you came up for the Arnold! Also, I am 18 and one of those young guys who looks up to Crossfitters such as your self, as you mentioned in the video clip. Keep up the good work and good luck at the games.

#12 - Really? Is that necessary? Simply not commenting, or, if you REALLY needed to post something, which you clearly did, simply relaying the same information ("Sub thrusters with the 45# bar") would have worked wonders.

I did Barbara today with red band for pull ups.

41.13s. 10 whole mins off my last time.

Heard the best bit of advice today from another Crossfitter. If you're not Happy, Hungry and Horny, you need to take a rest from training (as in a few days off). Love it.

BoyHero,

No need to get an attitude man all he said was did you miss it. I don't think the kind of reaction from you was necessary, but hey simply not commenting would have worked wonders too.

Have a good day.

What would be a good bodyweight sub for thrusters if we dont access to any type of weights?

cant wait to tackle this one

M/74"/218

M/35/69"/170

20 min: 3 rds + 400m + 15 wallball shots

22:10 - 4rds

I hate wallball

Heading over to the Florida sectionals! Psyched up!

#16, take whatever you got, galoon jugs of water, telephone books, babys, other people, tires (not the kind you flip((unless you are desiel)). Whatever you got that the weight of the item, divide it into the weight you need, multiply that number by the total reps and bam, scaled!
so say your gallon jugs are 10 lbs. per one in each hand so you got a 20 lb weight,
so 20 into 45 = 2.25 ya?
so 2.25 times 40 = 90
then I would divide the difference from the RX reps to the new number and you got a pretty good way of compensating for not having enough weight.
so the diff is 50,
so 2 into 50 = 25 so you knock out 65 instead of 40 if that is what you got and you wanna do it as RX'd

M/39/187/5'10"
Subbed Wall ball for 20KG Thrusters

400M Run
40 Thrusters

4 Rounds in 19.55!
HR maxed at 175!
Really enjoying this Cross Fit!

47/m/71 kg
3xCFWU
WOD with 17 kg db-thrusters instead of wallball.
4 rounds in 19:35. I think the runs were a bit shorter than 400 m.

#16 Bhud

You could sub in burpees with a squat between each one. That would probably suck almost as much as doing wallballs if you have no access to weight :-)

M/32/189cm/110kg

Subbed:

5 rounds in 20 min
400m run
40 thrusters with 16kg db's

How many burpees would you recommend?

Did this WOD on deployment in East Timor.
Biggest ball i could find was 5kg(11 lb).
23,m,83kg

6 rounds.
the ligter ball made it alot easier, going to us barbell thruster next time.

Wod with 45lb thrusters
4 rounds+300m(approx)

Need to get mentally tougher to work through the pain of high rep thrusters. Well done to all who get 5 rounds or more!!

5'7/155/M

150 Double unders/15 KTE/15 225LB Squat/15KTE/10 225LB Squat/15 KTE/5 225LB Squat/150 Double unders

27.48

brutal

only 3+ rounds, goal was four. those wall balls harder than we look. I completed 4 rounds in 25:44.

Morristown, NJ St. Patty's Day 5k this morning. It's 41 degrees and raining, should be fun. I ran this same course this summer in 19:30, so it will be interesting to see how I can do after two months of crossfit.

I find that getting all the way down into a dip as shown in the picture causes some discomfort in the front of the shoulder and that this can persist for a while after training. I know pain is supposed to be my homeboy and all but it feels like it might be irritating a tendon or something, seems more localized than muscular pain. Maybe a dip can be too deep or maybe this is something particular to my anatomy. Any thoughts?

Rx'd 3.5 rounds. It makes it worse when you have a lop-sided Med ball! Great workout though.

400 m run on treadmill, 40 thrusters with 9 kg dumbells. Four rounds, although the three last reps in the last set of thrusters went overtime a few seconds.

Barefoot running rocks.

M/30/146/ 5'10

Running a ST Patricks day 5K Run today in Colorado Springs, CO, I don't have my 20 LB ball with me, but i have a bar so after the run I am thinking about doing the WOD with 95 pounds thrusters instead of wall balls and cutting the number of reps in a half to 20 reps, same distance, anyone thoughs on this?

SANTI

m/44/80 kg
5 rounds + 120 meters
w 6 kg ball

Jackie this morning 06:50
Todays WOD subbed wall ball with 40 45lb thrusters 5 complete rounds, 1 run and 15 thrusters

Subbed wall ball with 40 45lb thrusters, 4 complete rounds and 200m run!!!!
Fittest 45 year old in COB SPEICHER!!! I challenge any man!!

38/216/6'4"/M

3 complete rounds plus 1/4 mile on treadmill

38/216/6'4"/M

3 complete rounds plus 1/4 mile on treadmill

bw 165

4 rounds + 400 m

loved the comment about the 3 H's and whether or not you need to rest...might be my new motto looking forward to this b4 i head to work in the evening. Just got off so going to sleep now. Good times to everyone

Nice way to tear your rotator cuff. I had to go through 2 months of physical therapy ofter doing deep ring dips

5 rounds + 200 meter run
subbed 15lb. med ball

5 rounds + 200 meter run
subbed 15 lb. med ball

subbed 40lb thrusters

4 rounds + 50m

4 rds at 20:33 KAF

Subbed 2 20# dumbell thrusters for wall ball.
3 rounds + 400m run and 25 thrusters

M/36/175

Shoulder strained from db cleans, so only did 400m run then squats... 6 rounds + a good 30 second sprint at the end...

6 Rounds in 20:30

I loose 20 sec each way going to and from treadmill. Need to find a quicker transition but at least globogym hasn't stopped me from doing wallballs yet. Someone did stop my treadmill in between sets. Said it was "dangerous" to keep it running. Dangerous would be her attempting a CF workout!

Run pace: 6:15/mi

Rd 1: 2:46 Rd 4: 3:28
Rd 2: 3:29 Rd 5: 3:33
Rd 3: 3:39 Rd 6: 3:32

Heart Rate Ave: 164 Max 178

58yo5'9"145
CFWU-3sets

200 rope skips high knees (100 ea foot)
45lb thrusters 40
4 rounds complete- 20:00 mins (Lost some time on one transition- someone moved my bar)

Treadmill .25 mile runs and subbed 45lb thrusters.

5 rounds ... 10 seconds left at end.

4 rounds + 120m run

john f and bryan d, i think the reason for showing that picture with the advice underneath is that it is a good way to slowly increase shoulder mobility over time to avoid that kind of pain or injury. if youre experiencing pain, you should probably give it a rest, but otherwise it should be just the same as flexibility work anywhere else, and will probably help all your overhead stuff.

m/41/5'6"/145

subbed 20# dbs thrusters for wall balls

3rnds 400m 20thrusters

m/22/180

subbed 45# plate thrusters (30 reps)

4 rounds plus one run

5 Rds

4 rounds plus run and 2 thrusters

subbed 45lb thrusters for wall ball

subbed row for run and thrusters with 20# in each hand.

4 rounds plus rowing with about 10 seconds left.

Normally I do the thrusters with a 45# bar but thought I would try dumbells today, infinitely harder...

2010-03-13: 4rnds+400m run in 20:28. WB's broken up bad. Cooldown:5 sets 1 MU/8 ring dips 2-3 min rest b/w sets. 1st MU two days ago, found spot to mount rings at office gym.

42/m/176cm/73kg

Still snow and mud outside. Subbed

AMRAP 20 minutes
Row 500m
40 reps dumbells thrusters, 20 pound each

4 rounds +500m row +27 thrusters

5 rounds + 400m & 17 W/balls

Aaaarrrggghhhh!!!!

42/m/6'0''/195lbs

run 400m
40 reps 50 lbs thrusters

4 rounds + run 400m + 30 thrusters

M/39/185

Subbed thrusters with #35 plate

5 rounds + 90m.

As rx'd: 4 full plus 400 m

CG E-City CrossFit;
Leary-3 wallball short of 4 Rounds!

5 rounds in 20:02

4 Rounds + 400m.... Killer WOD

3 rounds/10:00 (65 lb barbell thrusters x 10)

Legs are shot from bike ride yesterday

25 mins, 95 lb deadlifts

20# Dynamax Ball to 9' target
400m runs outside in 38 degrees with rain-guess it's better than 90 degrees and beating sun!

4 rounds+100m run

M/20/6'1"/170

subbed 45# thrusters for wall ball

5 rounds on 20:00 exactly

subbed 45# thrusters for wall ball

3 rounds + 400m run

4 rounds 300m

m/33/5'7"/163

3 rounds + 400 meters

subbed 45# thrusters

4 rounds + 200 m

4 rounds + 400m
sub= 45lb thrusters

As Rx'd

4 Rounds + 400m Run + 30 WB's

Nice workout!

34/165/5'9"
www.crossfitjulia.com
Louisville, CO

Carole
F/51/5'6"/133

4 rounds + run and 3 wall balls
With a 5 kg ball.

Doug and Kevin did a WOD that Doug could do with his injured knee. It was a 20 minute AMRAP, with 500m rows and max rep ring dips, where the total ring dips counted. Doug won, even though he was doing the rows with only one leg.

subbed 40# DB for wall ball.

4rnds + 400m/16reps

M/44/180
Sub'd 500M rows for runs
4 Rounds + 500M row

4+300m run when I ran out of time.

6rds w/15 lb mb

26/m/5'11"/180
as rx'd
3 rds + 400m + 21WB
finished rd4 at 21:40
small running area around basement of gym
tight turns are aggravating to speed but didn't feel like running outside

I agree with Andy P. The Josh Everett video was inspiring, but I had to watch in without sound. That is the worst song I have ever heard during a crossfit video.

3 rds. + 4th 400, and 26 wallballs.

Nice job Carole and Alan!

Oh yeah, Awesome performance Doug! Wow, with one leg!?!

Fit Mom you are awesome.
One look outside, pouring rain, temp 45.
Under roof it shall be.
I'd take the 90 degree sun.

400m runs on elliptical.
45# Thrusters 40 reps broken in 15-15-10.
4 rds + 400m run

Standing Tall

Almost matched ya Carole.

Laura f/47/5'7/150

How many burpees would you recommend?

5 rounds + 250 meters

2 rounds + run and 29WB

Sub - 8 lb medicine ball

5 rounds + 400m

Rx'd

4 rounds + 100m

Seems like a great workout! Quick question, what are AMRAP's that #4 used as a sub? I have also seen it other days on the site and I couldn't find it on the demos.

Sub 500m row for run
Sub 15# ball (biggest in the gym)

4 rounds plus 500m row

m / 41 / 148 /5'7"

34 yom 230 bwt

30 minutes of POSE drills in gym

AMRAP in 20 of:
5 reps of 185lb front squat
5 reps of 135lb split clean/split jerk
15 pull-ups
15 double unders
5 rounds +5 FS, +2 SC/SJ

4 rounds plus 398 metres. Just couldn't get the treadmill fired up fast enough at the end to get the full 400, missed it by about a second.

4 rounds
25 pound dumbell thrusters. I dropped one of the dumbells after round 1. A single dumbell works much better as a sub for wallball. Next time I'll use 1 - 30-40 lb dumbell.

96 as many reps as possible= amrap.

I finished exactly 4 rounds as prescribed.

4 rounds + 200 metres

Subbed: 20# dumbell thrusters for wall ball.

Early spring on the prairie: Did this one outside in +10 C which is exceptionally nice for this time of year.

As Rx'd 4 rds 200m.

Should'a pushed harder

3 rounds + run, +30 wall balls

as rxed

4rounds in 19:10, was gassssed

when's the store going to be working again?

As rxed, but it's a bit of a blur.

Was at 2.5 rounds at the 10-min beep (just starting the 3rd set of 20kg thrusters). At 20 minutes, was on thruster no.24, but lost count of how many runs I'd done altogether. So, either 3.75 rounds or 4.75 rounds. Gotta be 4.75, but only because of where I was at 10mins. It's a bit of a blur.

Proper 200m-out. 200 back runs, instead of 320 steep. Did I say it's a bit of a blur?

Subbed 2min. Jump Rope
40 wall balls 23lb. ball

4rds. + JR and 10 WB

4 rounds in 19:10.

M/42/5'11"/180

4 rounds + 5 wall balls

sub 40# thrusters

3 rnds

accidentally read it wrong so i only did it with 20 WB's...

5 Rounds (w/only 20 WB's) + 400 Meter Run

Bwt:206
sub as many rds in 20min
400m on the elipactal and 45lb thrusters
4rds, then I did 4 miles on the elipactal to get 5miles

subbed 12# ball.

5 rnds + 1/3 of 400m run

6 RX'd full rounds and a 500 meter run on round 7 as time expired

Subbed 20# thrusters

3 rounds + 400m

5 rounds in 19:40. Did Chelsea and Elizabeth yesterday, so my legs are just fried.

great workout - taxing the cardiovascular system is always a pleasure.

done in a globo gym - substituted 20# db thrown approx. 10 feet into the air.

5 rounds with 10 seconds left

Finish Strong!

SUB 25# db

4 rounds

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; (95# OHS, GHDSU, hip ext., strict pull-ups), 1x15.

As Rx: 4 rnds + 400m run (went 20 seconds over time).

Runs on outside road course (50F, 26 MPH wind gusts, misty rain); wallball squats to 11-inch box (below parallel).

Fell flat today. Everything just felt like a struggle. Probably didn't get enough rest yesterday. :)

Just started B12 shots and some O2 couple times a week. My extreme fatigue is finally explained! Hope this help with the "shakes" too.

12# ball, biggest the gym has
5 Rounds

yesterday did:
3 R:
15 burpees
25 Pull ups, toes asst
20 Sq. Cleans, 2x35# DB's
=22:02

Erin

M/41/180

Subbed 45lb thrusters:

4 rounds and 260 meters

More better faster

March 13, 2010
Saturday 100313

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

My body wasn't having it from being sore from being deconditioned but I forced myself to get out there regardless...

3 Rounds under 20 minutes, 3 rounds and the run in 22

"PROPS TO THA FRAT!!!"

Franiel

34/M/6'00/193

4 rds + 150m

M/29/145lb/5'6"

went and did a workout today at potomac crossfit in arlington, va. great place and great people.

Followed this one up with Thursday's workout...

Read the WOD wrong -

Jump rope 90 secs.
20 wall ball shots (23# ball)

5 rounds jump rope, 4 rounds +9 WBshots

5 rounds as r'xd

did this 8.30am, now 10.00pm and legs are still dead. Really tough going into wallballs for round 5.

Deadlift/Push-up WOD, details there.

rx'd

4 rounds and 12 wall ball

23 / M / 5'9" / 135lbs

Max rounds in 20 minutes of
Run 400m
12lb wall-ball shots x40

3 rounds

Did the double-under/pull-up/dumbbell clean WOD yesterday, and now I know why this one and that one have a rest day between them. Ouch.

M/49/6'3"/195

as rx'd
4 rounds + 325m run

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
HSPU to 1.5” stack x neg, neg, 5” stack x 1,1,1
Jog 400M

As rx’d: 3 rounds + 400M + 16 wall ball
Foam roll after

M/27/165/5'6"

Subbed 300m shuttle run (12x25m)
40x 20# WB

5 rds + 75m

Killer. Wall balls were easy until after the first 20 of them.

I subbed 2 hours of 5v5 soccer.

Coach's video is awesome. He's totally on another level.

Subbed pushups for wallball

8 1/2 rds

M/25/6'2/200

New to crossfit, first wod ever! Rx'd 3 rounds plus 1 run. Shoulders were dead at the end not in as got as shape as I thought.

SP: As Rx'd: CFWU X 2 - m/35/5'10"/189lbs

5 full rounds, run + 30 wallballs.

Did two rounds 7 reps 225# deadlift + 7 burpees

---
ALK (my wife, Austen)

Bike warm-up

ALK: f/29/5'6"/149lbs (pregnant)
Lab Rat WOD: 4 rounds

Dunmbell Should press, and other upper body

3 + 1 run and 1 wb rep.
sub 18th st stripe to stripe hill run for 1/4's and 22# wall ball.
wu=run 4 miles with sara, end with yoga

I had the pleasure of meeting Josh Everett in Columbus, we need more role models like Josh, humble and hard working, good luck in the Games this year Josh.

great workout but my gym does not let you use the wall. Is it the same workout just by similuating the motion with the ball?

4 rounds plus 1 run in 20:17 (too close to stop!)
Cashed out with double-unders and burpees YAY BURPEES!!!!!!!!!!!!!!!!!!!!

Sub for 500m row and 45lb thrusters.

4x + 500m row.

As Rx'd:

3 rounds + 400m and 33 reps

I was shooting for 4 rounds, but those last two minutes of wallballs were sooo painful and my mind just could not push through. Big let down!

thank you Power-Girl!

I just ate fries and a big A$$ cheese burger! Should be really sluggish for tomorrow (yikes!)

I am also starting a new challenge~trying paleo/zone. giving up cheese will be the biggest hurdle for me, but I need a change-been bored and lacking fire in the belly for a while now.

Sorry for the therapy session!

4rds + 400m run with a 15lb ball..that is the heaviest my gym has..it was still a great workout. Happy Crossfitting!

5 Full rounds + 6th run and 15 wallballs.

Sidelined with tendinitis/bursitis or worse of my right shoulder,
Today: physical therapy exercises
Kettlebell complex with the left
(MRI Tuesday)

23/m/6'0/196

Sub'd 1 RFT Habitat for Humanity
7 hrs

Sore, but encouraged b/c I definitely used stabilizers & muscles (from OHS, pullups & cleans especially) that I've worked on with CF. Excited to hit the gym again tomorrow.

10 rounds

200M SPRINT

20 WALLBALL 20#

20 minutes

M/25/150#/5'7"

Subbed row for run

3 rounds + 400m + 14 WBS

Not a great showing but ok. I'll do better next time

as Rx'd

Got to round 4 wall ball @ 18 min and didn't think I'd get through unless I pushed through unbroken (was at about a 5:15 / round, taking wall balls in 10 rep broken sets)...finished with 30 seconds left but was out for the count

5 rounds.
Treadmill (downpour in DC) [7.5/8/8/8/8.5 mph]
wallball unbroken until 5th round (26/14)
tough

4 rounds + 400m...ouch...

M/30/146/ 5'10

TODAY RAN THE ST PATRICKS DAY 5K RUN in Colorado Springs, CO, (PLACE NUMBER 160 OUT OF ALMOST 2,000 PEOPLE, TIME WAS 23:08, TOOK A NAP THEN DID TODAY'S WOD,

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball (SUBBED WITH THE 45 LB BARBELL THRUSTERS)

COMPLETED 4 ROUNDS AND RAN ALMOST 100 METERS,

SANTI

6 Rds + 400m (Wallballs at 13lbs-heaviest available.)

had to sub 45lb thrusters, run as rx'd

5 rounds complete

4 rounds 6 40# dumbell thrusters

performed at 1845 in the OH rain...went for 20 min. exactly

*Subbed 20lb DB Thrusters for wall ball

did (4) full rounds
+ 400 m run
+ 24 reps DB Thruster

I'm fairly pleased with this...I could not have done this 2 mos. ago.

out.

late post but forgot to earlier.
using 45# bar thrusters for wall ball.

4 rounds+run 400m

AMRAP 20 min: Run 400 m + Wall Ball

M/08y/49"/060# YORK
20 rep 8' WB with basketball: 4 rounds + 200 m

F/11y/60"/145# CONNIE
20 rep 8' WB 9#: 4 rounds

F/46y/62"/140# JULIA
40 rep 8' WB 9#: 2 rounds + 400 m + 33 WB

M/41y/68"/160# GEORGE
40 rep 10' WB 20#: 2 rounds + 400 m + 36 WB

Surprised that the kids volunteered to do this with us because it was 42 F, dark, and rainy. Lots of cheering, we all had a blast!

Complete as many rounds in 20 minutes as you can of:
Run 400m
20 burpees

6 rounds + 255m

20 minutes
10# wall ball
AMRAP: 5 full rounds
+ 150 meter run starting 6th round

m/20yrs/5'10/175 lbs
5 rounds in 19:07 rx'd

Maria:
Boston Marathon in one month..so trying to balance CF training with marathon training.
Ran just under 21 miles 2hrs 40min.
Will double up the WODs tomorrow and do the 400m/WBS, a break, and then the weighted pullups WOD.
And...Regionals in one week!!

59/M/201 - 15# WB - 3 rounds

49/F/127 - 12# WB - 4 rounds

rx'd

6 Rounds + 145m

m/37/187/72"

3 rnds + run and 21 WBs

3 rounds as rx'd

M/45/6'1"/190

4 rounds and 200 yards

as rx'd

4 x 400m
3 x 40 Wall Ball + 9

as rx'd
4 rds plus run and 30 wall balls.
kicking myself for not getting those last 10 wall balls.

AMRAP 20
40 box jumps (Sub for 400m run-Track is upstairs and transitions are too long for this type of workout)
40 Thrusters, 20#DB's (Sub for wallball)
4 rounds +23 box jumps

m/20 yrs./5'8"/126 lbs.

as rx'd
5 complete rounds in 20:08 in the rain and hail

50/m/145
ran 4
then
AMRAP in 3 min.
3 power clean 115#
6 pushup
9 squat
rest 1 min.
5 cycles
1-4 rounds
2-5 rounds
3-5 rounds
4-5 rounds
5-5 rounds

3 rounds of quarter mile on treadmill and db thrusters w/ two 20-lb. dumbells

31M/5'9"/160 lbs.

M/47/198

Subbed rowing for the run due to an injured foot from the double unders the other day.

Four rounds plus 10 wallballs.

CFWUx3

-ball supermans

-kipping pullups

sub 20lb db thrusters x 40

2 rounds + 10 thrusters

This workout made me think: we know in each moment what we are called upon to do, and our only choice is yes or no.

F
@ Hazen HS
20:00
Run 400m
40 Wallball shots, 20 pound ball
40 Wallball shots sub 6 lb medicine ball
400m run
Completed 4 rounds in 19:29

B
@ Hazen HS
12:00
Run 200m
20 Wallball shots, 12 pound ball
20 Wallball shots sub 6 lb medicine ball
200m run
Completed 4 rounds in 12:00

5kg wall balls
6 rounds + 50 meters

as rx'd

6x 400m
5 x 40 WB

I was the one seen judging in the Josh Everett video, and while it may not seem like it, he absolutely crushed that WOD!! Also, it was awesome judging someone that inspires you (I am one of those that he talks about in the video).

So, for anyone thinking about it, definitely volunteer at any Crossfit Event near you, its a awesome experience!!

400m run on treadmill
40 20# db thrusters

3 rounds and 400m run

4 rounds on the money

good work josh can't wait to se you rip it up at the games....

cfwu x 3 (4 strict pu's/round)

as Rx'd

3 rounds + 354 m

treadmill at 2% incline

32/M/190

don't have a 20# ball so I did 40 thrusters with 20# dumbbells.

4 rounds plus run plus 4 thrusters.

all pullups and thruster sets broken except first round of thrusters.

Is it just me or are those weighted burpees a very odd exercise?
By the end, the contestants are just flopping to the ground, leaving their thighs then resting on the ground for half a second. Then finally they get up and jump about a half an inch off the ground.
If I did that without a vest, people would say that is not a burpee.
Would it be not more functional to force a 24 inch jump or something like that after each burpee, rather than adding weight?
I'm not dismissing the incredible difficulty of these, just wondering what the purpose is when the vest seems to eradicate any possibility of decent form.

as rx´d:

5 rounds + 400m + 3WB

4rds as rx'd

Used Elliptical machine for running and 45# thrusters as sub for wall ball shots

3 rounds and 20 thrusters into 4th

2 rounds + 400m/33reps

3 rds + 400m + 20thrusters

20lb DBs used for thrusters

M/29/183/5'10"

4 rounds + 400m + 20 wallball

mod - 7kg ball (heaviest the gym has)

Elliptical level 7 instead of run. Broke up MB throws into sets of 20-10-10

Finished round 4 at 19 mins.

Run 400m on treadmill
40 Wallball shots, 15 pound ball

5 rds + run and 10 wall balls

BE and LT:

Subbed 500m rows for 400m run and 20# DB thrusters for wallballs.

3 rounds + 40 thrusters + 400m row

No wod for me, saving myself for tomorrow, don't want to be sore. Hardly ever get to Snatch or Clean and Jerk with others, I can only do it in my garage now and it's hard to know if your doing it right or wrong(or really wrong in my case).

Did OHS and B/P.

Good Fun

Place dirt in plastic bags, weigh it out, double bag it, tape it up with duct tape. This is how you make a weighted ball.
You can throw this against a tall tree for your wall.
Just sayin.
GFP OUT

2 rounds + 400m & 6 wall balls

subbed 80 10lbs walls balls per rounds for 40 20lbs wall balls

3 rounds:
bar rollouts
lying tricep extensions 48lbs

400m run
15# wallball shots

5 rounds plus 10m run

WOD
as rx'd,
5 rounds + 400m on the dot !

Slowed down by 40m shuttle runs instead of 400m all out.
After Sn. p/p, sn. halt d/l's,d/l's,ohs,reverse -hypers,glute/ham raises.

using 35lb kettlebell thrusters

4 rounds plus 380m

M/64/200-Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 15 pound ball
3, with 20 seconds left.

As rx'd 5 rounds + 230 meters

As rx'd 5 rounds. Just getting back into crossfit after a few month away.

Rx'd

3 rounds + 400m + 30 wall balls

subbed 400m cross country skating for running
subbed 40 back pack thrusters for wall ball

5 full rounds + 400m skate + 10 thrusters

20 min:

Run 400m
20 WB shots w/10lb ball

4 rounds + 100m run

cfwu x 2
as many rounds in 20 min.:
400m run
40 wallball 20# ball
3 rnds. + 400m run and 20 wallball

20 min:

500m row
40 x 20# DB thrusters

4 rounds, + 500m row

4 rounds 20:00

400m run
40 wall balls 25 lbs

33/m/165

Subbed 45lbs thrusters 4 wall ball 3 rounds + 100 meters

Sunday AM at Summit with the kids...
3 Mile run...22:28
then
20 K's to E's
15 95# Thrusters

im curious why the main site encourages us to do things that are known to cause injury.

dips are known for giving many people shoulder trouble. increasing the range of motion like as examplered only increases the amount of strain.

this is almost as obvious as the compression issues associated with doing kipping handstand push ups, resting your bodies weight on your head.

seriously?
these things are recommended?

i love cross fit, the programming and the whole philosophy. and i wouldn't trade it for anything. but sometimes i trade out exercises for safer ones.

3 plus run and 20

M/25/6'2"/200

subbed 45lbs thrusters for wall ball

4 rds and 100m

Jeff @ home
5 rounds + 150m run

Was going to this one today. But my brother wants to do it with me on thursday.

Did a similer wod:
6 rounds:
-400 mtr run
-25 burpees.
--21:40
That is a 10 minute PR!! it was one of my first wods back last september.

Rx'd

5 rounds

M/29/73/200

Subbed girder swing (probably 20#) as it was all that was available...well, there WAS the 65# sandbag.

4 complete rounds + 400m

m/34/160
subbed 20# db thrusters
5 rds + 400m

M/25/5'9"/178

3 rounds + 400m run + 23 wallballs (25# handmade ball, 35 wallballs)

DO WORK!!!

My legs feel like jelly after this one :) I subbed a quarter mile run on treadmill and 25 pound plate thruster/plate throws for wall ball shots. Rounds: 5 with some time to spare.

Missed – tendonitis

As Rx'd

4 complete rounds + 400m

The combo run/wallballs killed me - totally spent by the end!

4 rounds 19:59!!

M/37/225/6'0"

johnf,Brian d, Phil and Benjamin. I am glad to hear wisdom from some who are in the know. Yes I used to do bench with a curved bar to get a "FULL Range of Motion". That was fine in the 20s but remember, everything you do you will pay for later. Not to say don't do anything, but know your anatomy. Deep dips are BAD for your shoulder, how deep is deep? Only your shoulder knows and it may not relate to pain til much later in life.
All joints have a certain range that does not need to be stretched further. Stretch muscle, not joints! BT 44yo 5'6" 175 Old Powerlifter

amrap 20:00:

.25 mile run (track)
40 20lb wall ball, 10ft target 4(25,15)(15,15,10)

had about 4-5 misses on wall balls that i counted anyway

5 rounds: 20:20

4 rounds 03/14/2010 (+30 wall ball)

AMRAP 20 Minutes--

400M Run.

Used a treadmill but kept it running in between ball throws to minimize time loss.

40 WB Shots, 5 KG medicine ball.

No wall so I threw the ball straight up in the air next to the treadmill.

3 Rounds + 400M Run + 32 WB---made it 4 rounds with about a minute added.

26/F/5'7"/150

4 rounds subbed 45# thrusters for wall ball.

4 rounds on the button

Subbed 45# thrusters, cranked out #40 in rd 4, set down the bar thought about running and my timer went off. I was psyched to get 4 in though, I figured 3+ would be a struggle. Loved it, and the wifey got 4 rds + 200m using a 15# bar for thrusters. Well done!

4 rds

3 rounds 10th of a mile

3 rounds/run/25 wallballs
i think my 400 might have been a little long.
complete 4 rounds 21:00

5x 400
10 wall balls

Row 5000m 20:08

41 Wallball shots, 25 pound ball 2:31
32 Wallball shots, 25 pound ball 2:08

15 steps x 15 cut on 16
14 " x 15
14 " x 15

As Rx'd:
4 Rounds+400m Run+10 Wall Balls

as Rx'd

3 Rounds.

3 ROUNDS
+ 400M RUN
44 5'8 170LB M

4 full as PX'd

400s & Wallballs
Warm-up:
- 10:00 Jumping Rope
- Active Stretching
CFWoD for 3/13/10:
AMRAP in 20 minutes of:
- Run 400m (working on proper "barefoot" technique - landing midfoot rather than heel-toe)
- 4o x Wallballs
Rounds Completed: 4 with 2:30 to spare, but my head had gone all radish colored...

Cool-down
- 7 minutes cool down on the bike
- 5 minutes jumping rope, shooting to string together double-unders. Several 2s, one or two 3s.

4 rds. + 3 laps
400m (8 x around bball court)
10# wbx40 (heaviest ball they have)

Jack - 4 rounds, Run & 5 Thrusters
Ravi - 4 rounds, Row & 5 Thrusters
Ross - 3 rounds, Row & 25 Thrusters

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 6 pound ball

Did 10 minutes as short on time

2 rds + .06 miles on run

ran on treadmill between 5.4 and 5.8 mph.

400m Run
Subbed: 40 squats/40 push ups for wall ball

4 rounds + 200m run

M/22/168/5'10"

As rx'd: 6 rnds and one 400m run in 20:51.

I'm gonna start subbing a bit more with DBs for things that I'd usually use a bar for... like 20# DBs instead of 45# bar today. Better balancing for me, as I've noticed some slight asymmetries between my left and right sides developing. That being said, here we are:

AMRAP/20 min of:
400m run
40 x 20# DB thrusters

4 rounds, plus about 150 meter run.

Loved this WOD!

4 rounds even. Used soccer ball filled w/sand. 18#

CFWUx2
4 rds

M/35/69"/210

4.5 ROUNDS AT 21 MINUTES

400(ish) X 5
WB X 4 @ 14 LBS

MY Vo2 max sucks!

4 rds...5 rds total...25lb med ball used

m/170

subbed 500m row and jumping thrusters to 7.5' target w/ 20# ball

4 rds+row+20 wall ball

4 RDS

8 rounds
run 400
20 push-ups

didn't know about thruster as sub, would've made it much more difficult.

M 36/5'10"/170

3 Rds
+ 400 & 15 WB

+20 Ring Dips
+ BW Bench Presses

AMRAP 20min
400m run
40X 20lb db thrusters
4rnds + 100m run

4 1/2 rds

19:30

5 rounds and a400M

32m/5'8"/175
As rx'd
4 rounds

m/39/250

cfwu x 3

3 rounds + .21 mile

4 rds. + 400M + 35 WB

4 rounds as rx'd

it was too beautiful a day to train at the gym

did 4 rounds 400m run, 50 squats

11.15

25 seconds off my PB haven;t done any running for more than 6 weeks and concentrated on full range of motion throughout

3 rds + 30 w/b

Did five rounds, barely but did ellliptical, level 10 and had to use 10lb dumbell squat thrusts for wall ball.

6 rounds + 150m run

as Rx

6 rounds + 300m run

Subbed wallball shots with thrusters using 20 lb. dumbbells.

M/25/5'11''/200

first time trying crossfit

6 rounds only have a 12lb ball though.

Finally catching up on these WOD's...
Maria
As RX'd:
5 rounds plus 400m plus 10 WBS

as Rx'd: 3 rounds +400m + 15 wallballs

takes about 30 seconds to get to treadmill plus time for it to get up to speed and it just kills me, but can't complain to much cause the globo gym trainers dont' care what i do

Sub'd wall ball with 45# olympic bar.

6 rds of pure Hell.

3 rounds + 400M run.

3 rounds + 400m run + 1 wb
used the very wobbly 20# dynamax ball to 9' mark.
f/35yo/130#/5'5"

4 rounds - 16 lb. Med ball, all we had

4 rounds, sub 50# thrusters, plus 80m

M/45/165
4 rds + run

As rx'd:

4 rounds even

Two things i'm terrible at.

Did this about 10 minutes after heavy pullups

As rx'd
3 full rounds + 400m run + 20 wb shots.

The walk/run from the track at HC to the wb was too long. Next time do the wb upstairs.

m/27/212/6'3''

as rx'd
4 RNDS + almost another run

first workout in almost three weeks in a class that has pt, always have to drag yourself to do it sometimes dont we?

03/16

Sub'd:

500m C2 row and 22.5 lb dbs:

2 rounds + rower and 21 db thrusters

3 rds in 22:34

5 rounds as Rxed

m/24/6'1"/180

sub'd at bremerton hotel...
5 rds, 90" bike (level 15/25)/ 40x35lb dumbbell swing

6 rounds, subbed 95# thrusters 20 reps/rnd

6 rnds, added 15# db flys to back ext, subbed 20 reps of 95# thrusters

5 rounds

plus 1 x 400mtr & 17 wallball

started with the wall ball shots first(doing!)

3 rounds and 40 shots

Subbed for 30kg Thrusters (slight cock up there!)

3 rds

AMRAP 20 min.

run 1/4 mile (indoor track)
45 lb. thrusters, 40 reps

3 rounds + 1/4 mile + 18 thrusters

4 rounds: 22:11

(~3:30 total walking up and down stairs between track and weight room)

ryan (m/31/185/75") 3rnds+400m+10thrusters
harold (m/35/216/72") 4rnds+300m
gunnar (m/38/190/73") 5rnds+400m @ 20:06

4 rounds

This has been the best I've done in a crossfit workout since I started. I was just shy of 5 complete rounds as rxed (20 wall ball shots).

5 rounds as Rx'd. M/26/175

Mod'd

14# ball, treadmill

4 rnds + 350 m

2 mile run in 20 min

subbed wall balls for 45# thrusters.

4 rounds

CF warm up x 3 rounds.
Subbed Thrusters for Wall ball shots.

Rounds-
Me- 6 complete rounds with 400 m run and 15 thrusters
Travis- 5 complete rounds
Lori- 4 complete rounds with a 250 m run

@ the sweatbox
as Rx'd

4 rds in 19:40

4 rd.s in 19:36

M/50/153/1-1-06

Done 3/17

Run 400M (indoor track)
WB 14#

4 rounds, 100M

As Rx'd.

4 rounds in 19:30

Complete as many rounds in 20 minutes as you can of:

Run 400m
40 Wallball shots, 20 pound ball

4 rounds complete + 400m

as Rx'd

Logan
20/m/5'11"
4 rounds, 400 meters and 16 wall balls

Carlos
m/5'7"/180
3 rounds

As rx'd:

5 Rounds

3 rounds +400 +18

"Mrs. Miyagi"

Scaled to:
400 meter run
40 1-pood kettlebell swings

4 rounds + 400 meter run

23.m.138.65"

as rx'd
3rds + 400m

CFWU x 3; cold coming on hurting...grrr

6kg ball as my #20 ball was at home. THE closest I ever came to quitting a WOD at end of round two in two years--was wheezing.

Pressed and got 5 rds in 20:35; if it had been the #20'r I would have not made it.

C-
4 rounds

40 DU's for run and #45 thruster for wall-ball. 4 rounds and 40 DU's with 10 thrusters.

3 rounds - 96 m

CFWU
subbed 20# DB Thrusters for WB
4 rounds + 360m run
M/49/197#/72"

20# DB Thruster

4 rounds + 200M

30/m/71"/180#/Camp Taji, Iraq

CFWU x3
4 rounds, 400m, and 10 WB

m/36/5'9/177
CFWU-3 from home. Pushups all sets. No HSPU, Burgener or DU.
4 rounds, 400m, 26 WB.
Runs not bad. Turned right out of driveway to white stripe on other side of RR tracks.
WB a little tough. On downward slope so didn't hit wall w/ball sometimes. Messed up timing.

4 rounds + run & 24 WBS

4 rounds

3 rounds (w/ 45 lb. thrusters)

First WOD after 3 weeks and 15 lbs. doing SS. Where did you go, endurance?

m/41/169/5'9"

4 rounds + 400 meters and 22 wall balls

49/m/190

3 rds + 400 & 25 WBs. 4 in 20:51

CFWUx3

2x rds and 400m run/5x 20lb. Dumbbell Thrusters

subbed 40x 20lbs. Dumbbell Thrusters for WB.

Ernest 39/M/61"/154

M/38/185/5-10
no warm up, 55 degrees and rainy.
Ran around small track twice at elem school.
home made med ball failed on last rep, so it made it to the end.
4 rnds complete + 400m + 25 medballs

Avg HR at 76%
cal=425

400 splits = 1.54 2.00 1.59 1.57 1.57
med ball = 1.45 2.08 2.30 2.14 25 complete

As rx'd

4 rounds + 400m run + 35 wall balls.

Just five wall balls short of five full rounds!!!

“Blessed is the man who perseveres under trial, because when he has stood the test, he will receive the crown of life that God has promised to those who love him.”- James 1:12

EJ
M/36/170
4 ROUNDS IN 19:46
EJ

3 rounds + 400m run

4 full sets complete

run 400 meters at 10 mph on treadmill

subbed 14# ball

4 rds

subbed 14# ball

4 rds

400m,40xWB as rx'd:

5 rounds with 5 sec to spare.

the most pukie I've felt in a 20min AMRAP.

then 5:00 rest and 4x400m runs (2:30 rest between)

1:20,1:22,1:20,1:21

later,
b
m/33/5'8-1/2"/165

4 rds w/ 10 shots

m/29/5'11"/180

Subbed 40# dumbbells

2 rds, run, 30 thrusters

Not feeling it this morning, struggled with the weight on the thrusters. Goal was 3 rds but hit a wall on the last set. Chalk it up to bad sleep, chuchaqui.

as rx'd
3 rounds + 300m

40 wbs @20# = brutal. 2nd day back after 3 wks off.

m/27/170
4 rounds. 10lb ball is all they had :(

First day back after 4 off with a stomach bug, a lot to catch up on.
Subbed 17.5lb dumbbell thrusters (each hand) for wall ball.

4 rounds on the nose.

[4 rounds]

34 yom 192 lbs. In full keto

Managed 3 rounds with 9 seconds to spare.
As rx'd on treadmill at gym

Timer stoped. So I Ended up doing 5 rounds even. My guess is it took probably about 22 or 23 minutes.

4.5 rounds.

subbed 40 burpees for run

2 rounds + 36 burpees

M/34/172

Complete as many rounds in 20 minutes as you can of:
Run 400m (treadmill)
40 Wallball shots, 18 pound ball

4 rounds + 400m run & 24 WB shots

20 lb ball
400m run
4 rnds total in 20 minutes.

did 20 wall balls per round

5 rounds and one run