I'd move her hands out a little more just so she isn't lowering straight down

Burpee wall balls. Sweet. :)

Too far away from the wall and her head needs to be in front of her shoulders at the top, like a press or thruster, just upside down. Abs could be more hollow too.

Need hollow body, tuck chin, and never arch the back like that.

This looks like fun! Im going to try the wall ball burpee as well!

7:42 as rx'd

Subs?

Jim :

Sit-Up Wall balls and tuck you feet under dumbels if you need stability.

Regular wall ball and scale the weight.

She's hot!!!!

Simple enough- thanks #8

You should be facing the wall for hspu, that way you can achieve the hollow body position

Subbed in situp wall balls coz no GHD
Used 10kg medball for wall balls
Used 3kg medball for situp wall balls (prob will use 5kg next time as 3kg was a little light)

7:58 (but stopped to convince guy upstairs I wasn't having a domestic as he heard all the banging on the walls! haha - so I probably got around 6mins something lol)

Fun little WOD - now off to play Skyrim!

7:34

Scaled GHD wall-balls to GHD sit-ups
Scaled wall-ball 2-fer-1s to 7kg

so each 2 for 1 is one rep right?

While coaching this, I tell everyone to keep there eyes on me or an object that is level on the other side of the room as I walk around. This keeps them in a neutral cervical position. I like the hollow core comments too. This is usually the first to go on long wods. Lumbar posture is essential.

Keep the head neutral. Extension is ok if she is still squeezing her butt and belly tight

NO: Back need be not curved- to prevent spinal issue- hands further out- for more supportive base.I assume shoulder width is still the status quo

No GHD, Situp wall-ball will have to do.
I don't understand "2-fer-1's". Since i'm deployed streaming the WOD demo is difficult.

M/198/90kg

10:15.. first time

For sub I did 42-30-18 reps of normal wall ball instead of "2-fer-1s" because my ball is heavier and I couldn't catch a good technic (after WOD I saw a video and now everything clear)and 42-30-18 reps of sit ups with 12 kg (27 pounds) medicine ball overhead.

Was it good substitution in your opinion?

M/26/5'11''/180lbs
9:20 Rx and then again thirty minutes later...
6:44 Rx
Shot the Ball from the overhead position. NOT from the chest.

5:16

21-15-9
25# wall ball 2frs to 9'
15# ghd sit ups

can't wait to do this looks like a suck fest

Her lower back will be extremely sore tomorrow if she does too many of those like that.

5:12

20lb Wall ball
14lb GHD med ball

**Ball went overhead going back but thrown from the chest on the way back up.

Off topic sanity check... Anyone else mow their lawn for time?

female/15 years old/141#/5'2"

Did "Grace" (I've been trying to get all of the benchmark girls done): 4:14, w/85#

@#24 SomeBro: I totally do! My PR is 27 minutes for about a half acre lawn. My mower doesn't propell itself. Excellent workout. :D

GHD Wall balls are no f-ing joke. And I'm not really coordinated enough for the 2 in 1 wall ball.  Got smacked in the face with the ball 

@24

I have a 1/8ac lawn and mow it with the old school reel mower. My best time (with blade sharp and grass not too tall) is 40min.

5:18 RX'd

6:55. Rx'd ghd, 30lb 2-fer-1's. This one was no joke.

Great demo video Trident CF! Nice work Miss Gordon.

When I've done twofers before I scaled to catch the WB on my way down from 2nd squat. I also had to throw the ball higher to make the timing work. What r everybody's thoughts on continuous vs single reps for the twofer?

M/24/180/5'8"

subbed sit-ups with 20lbs WB overhead due to no ghd machine
2-fer-1's WB 20lbs.

7:19

Long story but I cannot access the videos. Can someone briefly explain the 2-fer-1?

M/20/148/5'9"

only had a 4kg medicine ball for both exercises, and did the GHD wall-balls only from the ground, so my time of 4:28 was easier to get

Mod GHD to wall ball sit ups 6' target
6:16

#24, yes I mow my lawn for time. Its almost a half acre with a push mower, and in VA humidity it sucks.

m/42/5'8"/175

7:42

GHD used w/10# plate
Wall ball shots as Rx'd

MOD
21-15-9

Makeshift GHD (box + weight stand to secure feet) w/10lb
21 Wall Balls w/20lb
21 squats

2 cycles (1st = 5:46, rest 5 minutes, 2nd = 5:50)

more throws than overhead on GHDs (lower back twinge)

M/52/153/1-1-06

"Cindy, Interrupted"

AMRAP 5:00
5PU/10Push-ups/15 Squats
Rest 3:00
AMRAP 5:00
5PU/10 Push-ups/15 Squats
Rest 3:00
AMRAP 5:00
5PU/10 Push-ups/15 Squats

5+10Squats/5+5PU/4 +10Squats

ROB: 2 for 1 Wall Ball -

Do a wall ball. While the ball is in the air, squat again, extend all the way up, and try to catch it on the way down like you normally would. If you can't catch it in the up position, reset, and continue.

Basically, an extra squat in the middle of the wall ball movement.

m.32.69.170;
4:45;

sub'd 10lb decline sit-up WBs;
2-fer-1s as Rx'd;

set 1: 2:00;
set 2: 1:25;
set 3: 1:20;

Sean 5.35

Only mod was "non-2fer". Couldn't get solid technique for 2fer. 4:58

9:00
not fast enough to do the 2fer so would do a wall ball and then an air squat in between with the 20lb ball. rx'd the ghd

8:00
Sub 8# ball for GHD. Gym didn't have a 10#.
Sub 7KG ball for wall ball. No 20#.
air squats seperate due to low ceiling height. Not enough time to do a 2 for 1.
My gym is not built for xfit. Need to find another.

M/22/5'11"/189
6:54.5

GHD sit-ups, 12# ball; otherwise, RX'd

M/42/70"/205

7:49

Scaled WOD as follows:

Did a round of regular wall ball throws then did round of air squats to make up for the inability to do 2 fer's. From there I moved to Abmat sit-ups. For the sit-ups I started fully extended, knees slightly bend and feet on the floor with the wall ball in hand overhead. I raised the ball from over head and sat up in one continuous motion with the ball ending up on/between my knees. Then reversed the movement until I was back in the starting position. I did not anchor my feet. Fun, fast and efficient. Nice WO.

6:08... 10lbs as rx'd 15lbs on the ball wall as rx'd heaviest they had...

Coming off a rest day this was the perfect fun workout... Need to put this in my FUN category or anyone who is new to CF...this would be an awesome one to pull out of your bag of WOD'S...:-)

m/37/186

7:57

9:37
10# dumbbell
no 2fers. squats, then 20# wallball

No GHD-Sub sit ups w 8# ball, the rest as RX.
10:31
3rd week of CF!

100% ineffective method for teaching proper form: posting open-ended questions underneath a picture. HQ: YOU ARE THE AUTHORITY - please simply address the teaching points for proper technique so we know, for certain, what's right and what's wrong. I speak to this matter as a career teacher with a graduate degree in educational science.

6:22 as Rx'd

No GHD-Sub sit ups w 8# ball, the rest as RX.
10:31
3rd week of CF!

M/33/5'6/166

As Rx: 4:56

Plus 2 mile run

Week 2 CF

f/43/180/5'10"

Totally off topic.

I did Isabell... 30 reps of 95# snatch (power)

5:29

Now that I know I can do 30 snatches at that weight, I should be able to go faster.

M/35/5'9"/154lbs

as Rx'd 7:04

Regarding the photo:
Is it a good starting position and why?

Yes. She is inverted and her arms are extended. Now all she has to do is lower her self down and press back up to the starting position.

Was that so difficult?

M/39/6'1"/190

as Rx'd 7:03

So #48 do you just give your science students the answers to the tests?? The question is there for those who need help on technique. He asks the question because he wants participation. He wants you to actively find a solution. If you didn't know the answer you could definitely watch a video in the video demo's or probably find the answer via google and then participate in the discussion.

m/27/5'11/182

decline sit-ups 2f1 Rx 7:07

She needs to be looking at the far wall which will bring her head through her shoulders. That will help to straighten out her back, and create more stability in her shoulders. Just like doing a press. She could also rotate her hands slightly so her thumbs point more towards the wall.

TKA over 5 months ago, Progress is good, 6 month Ortho check up next week
21-15-9 reps for time of:
Abmat heavy bag wall ball shots, 20 pound ball
Wallball 20 pound ball
5:09
M/54/6’/204

I tried this out and subbed sit ups with a 15# ball. The workout didn't seem too bad and I thought I'd done something wrong... Then I tried GHD's with a 10# dumbbell and realized what a game changer that is!

M/22/6'2/213
Rx 5:15
24 pounds medball

m/21/5'8/160

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Time: 5:42

M/5'6/155

9:59 rx

As rx'd 7:26. 34 second PR.

6:34

21-15-9
Anchored sit ups with 20# dumbbell overhead
1 thruster(40#) & 1 squat for Wallball "2-fer-1s"

11:04

#48 there is plenty of info on this site(exercises and demos, crossfit journal ) that will teach you the movements. if you are learning a new movement I would't think you would get your info from a picture that says is this good form. I would look at that picture and try and find info elsewhere to see if its right. I think these pictures are great they get you thinking critically. thanks CrossFit hq

Sub'd sit up wallball w/ 10# ball
12# wallball "2-fer-1s"
5:30

m/33/5'10"/165

sit ups wall balls 10lbs ball

standard wall balls 20lbs ball

3:26

7:22

8# for ghd
15 for 2 for 1's is what I had to work with today
7:41

10:35 ghd 14 lbs. Med ball

LOL, this Dr wanted to "put some hand" on the poor CrossFiter XD

14# Wall Ball

10:08

8:51

No GHD so had to sub reg sit-up wall balls used 8/16 med ball 4:16.4 after being persuaded to do conventional AB workouts with a non-crossfit buddy

Hey Folks,
To quickly respond: I agree that there is supplemental content on the main site to sift through to hopefully discover the main teaching points for a movement. However, CF (thankfully) continues to grow at a rapid rate and there are many new WODers who look to the site as the authority on teaching the movements. My proposal would be simply to list the actual teaching points for a movement (i.e. HSPU) then post a picture and ask the site's visitors to use the tools they've been given to think critically about the picture that was posted.
Of course I don't offer up the answers on the day of the test. But I sure as hell teach the answers in the unit that leads up to the test. In education, whether it's primary school or continuing ed., the job of the instructor is to provide the student with the tools they need in order to succeed and THEN let them do the rest.

M/185/6ft2 7:25
Fun modification. My homemade med ball is 19.something lbs,so that is what I used for both movements Modifying the first move took a little thought because my med ball does`nt bounce so I took two bungee cords wrapped around the tree to anchor my feet so I could be close enough to catch it. The two fer ones were kinda sorta ehhh. Trying to drop down and stand back up at times would be totally no repped if I was at a box and not a DIYer ( do it yourselfer) LOVED IT.

7:03

#6 GHD
#15 2fers

M/35/154lbs/5'9"

As Rx'd in 7:22

M/27/5'8/184

7:01
rx'd weight
sub'd decline bench, due to no GHD

21-15-9
feet anchored w/ DB 10# situps no ab mat
20# wall ball with extra front squat at 10' target
5:41(5:54 last at 9' target)

sub GHD fitball and box.
11:00

F/25/5'4"/123

6:35
21-15-9
GHD Sit Ups with 15lb ball
20lb dynamax ball squat throws

21-15-9
GHD sit ups
Back Extensions
Wall Balls
Air Squats

7:47

5:27
8lb ball
sub monster tire wall ball sit ups & 1-fers

Nice work. Nicole Gordon is beautiful. I love how at the end when the camera pans out, there's a bunch of guys just staring at her. Enough said.

Head should be neutral. That will probably sort out her spine as well. Unless she likes using her face as a brake...which I've done and it hurts.

Was at Red Rock in Vegas...
3 mile run
21:45
Then
10 PullUps
Then
21-15-9
20# Dumbell Thrusters
with 3 Rounds of 10 PushUps mixed in the thrusters
4:00
Godo Workout.

18 " box behind the GHD on GHD wall balls
(1st time doing that exercise)
Wall ball 2 fer 1's as rx'd
10:38

Interesting!

m/44/172(another 2 off total 27 lbs - yay)/5'11

back extension machine subbed for GHD but close
15# 2 fers
7:48

m/52/6'3"/163

21-15-9
GHD's with 10# ball
20# wall ball (not 2 fers)

5:52

Semper Fi!

30/125/5'6"/f

4:42
No GHD by a wall.
Used 6# for sit up and 12# for wall ball.
Didn't do 2ers, need more practice. Did extra squats after.

F/51/5'6/125

13:15
Ghd sit ups 10# ball
Wall balls with an extra squat 23# ball

8:28

Compare to:
111113 - 1000 Double Unders - 21:38

m/17/5'11/185
6:18

NIFS

50m Butcher Push/Sled Pull (4/3 plates)
15x Deadlift (275/185)
15x HSPU
50m Butcher Push/Sled Pull (4/3 plates)
10x Deadlift (275/185)
10x HSPU
50m Butcher Push/Sled Pull (4/3 plates)
5x Deadlift (275/185)
5x HSPU
50m Butcher Push/Sled Pull (4/3 plates)

Caitlin: 11:00
Tom: 11:07

M/23/5'10"/175

had to do some improv on the movements:
no GHD machine so I used a smith machine and flat bench. no wall for wall balls so I threw the ball as close to 10'in the air as possible

7:23

21-15-9
GHD sit-ups, unweighted
wall-ball 2 fer 1, 7 kg ball

M/52/153/1-1-06

No GHD so heavier ball (14#) to ground behind head, on Abmat.
14# 2-fer.

7:19

Oh, and I guess I scaled up...20 lb ball for both

C-
@home w/ 16# ball on 2fers and unweighted basketball on GHDSU
6:34

as rxd

6:17(pr)

10:00

5:58 as RX. 2 for 1's definately build coordination!! Good WOD..

5:12 with reg ghdsu @ home

did normal GHDs, and first time doing 2-fer-1's... those were dangerous and took a while!

8:25

As rx'd, ~8'. Luke
11/17/11:
21-15-9 of 20lb wallballs/pullups
3 x sets 135lb DL (recovering low back)/air squats
then 800m swim

Warmup:

shoulder mobility

3 rounds of:

30 DUs
20 situps
10 20lb DB thrusters

WOD:

9:19

Post-WOD:

2:00-1:30-1:00-0:30
Alternating rounds of:

Wall sits
Supermans
Planks

6# GHD
10:52

7:50

10lb ball on GHD, but did not slam against the wall, instead kept the ball in hands and touched toes.

6lb ball on wall ball two-fers, first time doing that movement successfully.

Who is pictured in this photo? She looks like me!

21-15-9
unanchored abmat situps
regular wallballs

4:25

m/41/5'8/240

9.15

8:25 17.03.13 GHD with 3kg ball 10' air throw + 9kg bag 10' air 2-fer-1s

7:29 13.12.11 21-15-9 gym ball GHD 10k with plate + 35lb db thrusters + squats