July 20, 2013

Saturday 130720

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

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Compare to 120922.

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Posted by Pukie at July 20, 2013 5:00 PM
Comments

What's a 2 fer 1s

Comment #1 - Posted by: David at July 19, 2013 5:38 PM

http://lmgtfy.com/?q=wall+ball+2fer1

Comment #2 - Posted by: Nick at July 19, 2013 5:44 PM

4:47

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

No 10 pound ball and I couldn't do GHD wall ball with the 20 pound ball.

Comment #3 - Posted by: Gavin at July 19, 2013 6:48 PM

Thank God I decided to get rid of my sand filled basketball that was breaking apart and bought a 20 and 10 wall ball that came in a couple of days ago!

Comment #4 - Posted by: Franiel at July 19, 2013 7:09 PM

@Nick - nice!

Comment #5 - Posted by: Mel/40m/5'10"/180 at July 19, 2013 7:11 PM

21-15-9 reps for time of:
Sit up Wall ball, 12# ball (Abmat, unanchored)
Wall ball “2-fer-1s”, 20# ball

8:58

Comment #6 - Posted by: Joe Northside m/34/70"/200 at July 19, 2013 7:20 PM

Announcing the games events seems to take the "unknown and unknowable" out of the crossfit competition. Hopefully they do something to make up for that.

Comment #7 - Posted by: ethan at July 19, 2013 11:51 PM

6:58

21-15-9

DB overhead sit-up 20lbs
DB thruster+squat 2x25lbs

Comment #8 - Posted by: Mikael at July 20, 2013 2:58 AM

F/51/5'6/122
@Joe Northside thrived twice yesterday post never came thru. Try againhttp://board.crossfit.com/showthread.php?t=2633

Comment #9 - Posted by: D.S. at July 20, 2013 3:30 AM

Nick, you crazy. Well said though.


Comment #10 - Posted by: Jmu alum at July 20, 2013 6:03 AM

16:44 as RX'd

this was harder than I thought it would be. The GDH wall ball was rough to do. I hope to get better next time.

Comment #11 - Posted by: BW at July 20, 2013 6:18 AM

did this in 8:35.
It was very ugly. I wish I had a buddy to ensure I did it right. I did do it to the best of my ability and would correct obvious mistakes. A lot harder than what it looks. Doing a secondary squat and catching that 20lbs ball felt worse maybe due to a lack of momemtum from the original push. Who knows. GG crossfit lol

Comment #12 - Posted by: Mikey at July 20, 2013 6:32 AM

12:43

*with GHD sit up on a decline bench that curves backward

otherwise as Rx'd

Comment #13 - Posted by: SGA at July 20, 2013 6:53 AM

2013-07-20: 4:13. 10#/Reg WB's
2012-09-22: DNC (Chicago)
2011-11-14: 4:36. 8#/Reg WB's.

Comment #14 - Posted by: gs at July 20, 2013 6:59 AM

8,11

Comment #15 - Posted by: Thomas Lohley at July 20, 2013 7:01 AM

F/51/5'6/120
Ghd wall balls 8# ball
Subbed thrusters 45# bar to far to go for wall balls
Jump lunges
8 minutes

Pull ups 12/9/7/7/7
5 sets of 8 Kipping hspu
3sets of 5 strict hspu hands 30 inches from wall
3sets of 5 muscle up progressions with black band

Comment #16 - Posted by: D.S. at July 20, 2013 7:02 AM

Lol @ #2 Nick! That was awesome!

Comment #17 - Posted by: Matt at July 20, 2013 7:28 AM

4:15
21-15-9
25 pd wall ball 11' target
Situps w/ 25 pd ball on chest

Comment #18 - Posted by: hollyhog at July 20, 2013 8:12 AM

8:31

No wall ball or GHD so did these with 5# dumbbell and hubby holding legs over the curl bench. Not fun.

Doubled reps at 30# for 2fers

F/42/127/5'9"

Comment #19 - Posted by: Trina at July 20, 2013 8:15 AM

8:47 rx

Comment #20 - Posted by: gb 46/m/71"/185# at July 20, 2013 8:15 AM

7:32

Off PR by 6 seconds. My hands always take a pounding from the WB 2-fers, so I'm glad it's "only" 45 of them.

Comment #21 - Posted by: Bill M. m/48/5'3"/135 at July 20, 2013 8:55 AM

subbed toes-2-bar for GHD-walls

4:54

Great wod to prepare for long cottage drive

Thanks

Comment #22 - Posted by: mikeyb m/52/182 at July 20, 2013 9:25 AM

CORRECTION:

subbed toes-2-bar for GHD-walls

t2b's were very broken after first 12

8:54

Great wod to prepare for long cottage drive

Thanks

Comment #23 - Posted by: mikeyb m/52/182 at July 20, 2013 9:28 AM

Didn't have a wall or a wallball so did the following for time:

30-20-10 reps for time of:
45 pound Thruster
GHD situps

7:00 approximately

Comment #24 - Posted by: Victor 26/180/6'1" at July 20, 2013 9:38 AM

8:10...GHDs with 6# ball

Comment #25 - Posted by: Rowan (M/48/5'5"/150) at July 20, 2013 9:39 AM

7:53
Pack weight, 6 pounds for GHD and 10 pounds for 2fers.

On GHD I couldn't extend my arms higher than my neck as I went back. Doing so aggravated my back. So I laid back with the ball under my chin.
As soon as I lost form on the 2fers, which would strain my upper back and neck, I switched to regular WB shots but added and extra squat in between shots.

These definitely skills I need to work on and get better at.

Comment #26 - Posted by: Glorybelle (F/44/5'5/134) at July 20, 2013 10:12 AM

@D.S., you are doing great with your pull ups and HSPU!

Comment #27 - Posted by: Glorybelle (F/44/5'5/134) at July 20, 2013 10:17 AM

GHD is in front of drywall, so touched the med ball to my feet, instead of throwing it through the wall.

GHD Wall ball, 8.8 pound ball
75 pound push press

4:58

Comment #28 - Posted by: Kevin C. (M/54/5'11"/180) at July 20, 2013 10:54 AM

20 minute amrap

Row 500m
10 wall ball, 5 Kg.
10 ghd sit ups
10 ghd back extension

4 rounds + the row

Comment #29 - Posted by: Carole (F/55/5'6"/135) at July 20, 2013 10:56 AM

21-15-9 reps for time of:
GHD Wall ball, 8.8 pound ball
75# push press

4:58

Comment #30 - Posted by: Kevin C. (M/54/5'11"/180) at July 20, 2013 10:58 AM

Good day for the more "seasoned" athletes.

Great job D.S., mikeyb, Rowan, Bill, Glorybelle, and Carole!

Comment #31 - Posted by: Kevin C. (M/54/5'11"/180) at July 20, 2013 11:01 AM

And gb too!

Comment #32 - Posted by: Kevin C. (M/54/5'11"/180) at July 20, 2013 11:02 AM

4:10, sbmat wall ball

Comment #33 - Posted by: Agustin Depasquali at July 20, 2013 11:08 AM

I just realized I can't type to save my life. Sorry for all my typos.

Kevin C, super fast! And Carole, I need to try the WOD you did today. Looks like a good one.

Comment #34 - Posted by: Glorybelle (F/44/5'5/134) at July 20, 2013 11:12 AM

It's about time for a hero WOD, me thinks.

Comment #35 - Posted by: Gavin at July 20, 2013 11:14 AM

7:39 RX

Comment #36 - Posted by: Chris Cunningham at July 20, 2013 11:22 AM

Thanks, Kevin!

Gavin, I saw your post yesterday about not sleeping well. For me that is sometimes a sign that I need to take an extra rest day or two. YMMV, and I know it's hard to sit out a wod, but it might help.

Comment #37 - Posted by: Bill M. m/48/5'3"/135 at July 20, 2013 11:28 AM

18 lb ball - 45lb thrusters - 9:27

Comment #38 - Posted by: Brandon L. at July 20, 2013 11:51 AM

Modified for my CoCr & Polymer Knee
21-15-9 reps for time of:
Abmat Wall ball Sit-Ups, 8lb ball
Wall ball 20lb ball
4:13
Être prêt
M/55/6’/210

Comment #39 - Posted by: Pete In Sun City at July 20, 2013 12:18 PM

@Pete in sun city, your consistency and work are great, even with the polymer knee.

Comment #40 - Posted by: Glorybelle at July 20, 2013 12:44 PM

M/19/73"/185# 4:56 rx'd

Comment #41 - Posted by: Sean at July 20, 2013 1:02 PM

M/23/5'11"/185

6:39.3

swiss ball sit ups with #10 med ball
25# DB 2-for-1 thrusters

last time: 6:54.5
GHD sit-ups with 12# ball
otherwise: RX'd

Comment #42 - Posted by: Miles Forks at July 20, 2013 1:51 PM

M/35/5'10"/181

6:22
Subbed ab mat sit-ups for GHD and 16 pound ball for wall ball 2 for 1's

Comment #43 - Posted by: Brian P at July 20, 2013 1:58 PM

CFSB
Shoulder press 3-3-3
85-90-95


Decline sit-up wall-ball, 10lb ball
Wall-ball 2-fer-1s, 12lb ball
7:01

Some of the sit-up wall-ball shots were probably too ugly to count. I'm not too sure about the "rules" for those.

Comment #44 - Posted by: BC (26/M/5'9"/140lbs) at July 20, 2013 2:06 PM

Damn, I meant

Shoulder press 5-5-5
85-90-95

Comment #45 - Posted by: BC (26/M/5'9"/140lbs) at July 20, 2013 2:08 PM

11:22
Sub 20# AbMat situ -wallball for the GHD wallball

Comment #46 - Posted by: mlt at July 20, 2013 2:29 PM

12# ball, only one I have
6:45

Some awesome times posted here

Laura f/50/5'7/155

Comment #47 - Posted by: power-girl at July 20, 2013 3:21 PM

8:40

Scaled GHD wall balls to GHD sit-ups w/ no ball

Comment #48 - Posted by: Brett (25/M/188cm/77kg) at July 20, 2013 4:43 PM

6:54 as Rx'd

Comment #49 - Posted by: phill 37°21'41"N 118°23'43"W at July 20, 2013 5:03 PM

No GHD , no 20 lb wall ball. Punt. Did this instead...

WOD
“Lumberjack 20″
-20 Deadlifts 275#/ 185#
-400m run
-20 Kettle bell swings 2/1.5 pood
-400m run
-20 OHS 115#/ 75#
-400m run
-20 HSPU
-400m run
-20 Box Jumps 24″/20″
-400m run
-20 Dumbbell squat cleans 45#/30#
-400m run

34 min

Comment #50 - Posted by: TS at July 20, 2013 5:33 PM

No GHD, no 20 lb ball... Punt. Did this instead..


WOD
“Lumberjack 20″
-20 Deadlifts 275#/ 185#
-400m run
-20 Kettle bell swings 2/1.5 pood
-400m run
-20 OHS 115#/ 75#
-400m run
-20 HSPU
-400m run
-20 Box Jumps 24″/20″
-400m run
-20 Dumbbell squat cleans 45#/30#
-400m run

Comment #51 - Posted by: TS at July 20, 2013 5:35 PM

As rx'd 6:26. PR by 58 seconds!

Comment #52 - Posted by: Kurt M/39/185 at July 20, 2013 5:54 PM

21-15-9 reps for time of:
GHD Wall ball, 8 pound ball (con fitball sin pared)
Wallball "2-fer-1s", 20 pound ball
11:40

Comment #53 - Posted by: lucio1928/184cm/96kg/41 at July 20, 2013 5:57 PM

Not set up to do wall balls so I did Linda instead.

M/35/5'9"/180

Ran 10M this morning. (I know, training for 1/2M)

Did Linda 8pm CST as rx'ed
Ddlft/Bench/Clean 10/9/8/7/6/5/4/3/2/1
270/185/135 53:09 Man she's a bitch

Comment #54 - Posted by: Mike Vida at July 20, 2013 6:04 PM

6:54.1
18 lb. med ball on the 2 fers.

Comment #55 - Posted by: Ben at July 20, 2013 6:09 PM

M 42/185/6'
6.49. Sit up wall balls.

Comment #56 - Posted by: Mike at July 20, 2013 6:21 PM

where in the hell is the new WOD?!..

Comment #57 - Posted by: Harry at July 20, 2013 6:24 PM

7:02 as rx'd

Comment #58 - Posted by: Jake Kiddoo at July 20, 2013 6:26 PM

M/34/186/6'0"

50 Deadlift @ 275
50 Shoulder Press @ 75
50 Pullups (30 with 30 lbs weight vest, 20 BW)
50 Single Leg Calf Raises R/L with 30 lbs weight vest
50 20" inch box jumps
50 Ab Mat Situps

Comment #59 - Posted by: JWeaver at July 20, 2013 6:57 PM

9:03
grass wall-ball sit-ups, 8#
reg wall balls, 20#

m/45/68"/187#

Comment #60 - Posted by: Ben J at July 20, 2013 7:09 PM

8:25
partner throwback for GHD situps as 10 lb. ball doesn't bounce. Otherwise as RX'd.
M/53/5'8"/150#

Comment #61 - Posted by: Mark at July 20, 2013 8:18 PM

@Glorybelle Thank you

Comment #62 - Posted by: Pete In Sun City at July 20, 2013 8:24 PM

7:04

Comment #63 - Posted by: Pacers at July 20, 2013 9:11 PM

7:04...scott 6:03

Comment #64 - Posted by: Pacers at July 20, 2013 9:38 PM

M/41/5'11"/206

21-15-9 reps of:
Wall ball situps, 4 lb ball.
Wall ball shots, 16 lb ball.
Squats.

5:50

Comment #65 - Posted by: Jose-Luis Morales at July 20, 2013 11:29 PM

Subbed dumbbell sit ups(overhead, anchored, abmat, 25#) for GHD wall ball
Subbed 41# thruster and squat for Wallball "2-fer-1s", 20 pound ball

21-15-9
Dumbbell sit ups(25#, 11.3kg)
41#(18.5kg) thruster
Squat

6:05

And then
15min Clean practice(vertical shin, chest up)

Comment #66 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 21, 2013 12:19 AM

6:19 rxd

Comment #67 - Posted by: eki at July 21, 2013 2:58 AM

25# ball to 8'
15# Ghd sit-up (sand filled ball doesn't rebound well!)

4:19 today
5:16 last time

Comment #68 - Posted by: ART/M/44/5'5"/150 at July 21, 2013 3:37 AM

no GHD & only a 3kg medball (6.6 pound)

21 - 15 - 9 reps for time

wallball sit-ups 6.6pound
normal wallball shot 6.6 pound

4min29

Comment #69 - Posted by: frederic at July 21, 2013 7:00 AM

1st time doing 2-fers - as rx'd:

8:50

Comment #70 - Posted by: dsm19 M / 34 / 6'0 / 210 at July 21, 2013 10:27 AM

10:39

Comment #71 - Posted by: myles456 at July 21, 2013 10:38 AM

15# ball for both

did floor SU, bouncing off a mattress

couldn't cycle fast enough on the 2f1, so I did extra SQ holding ball after each rep
[7:32]

Comment #72 - Posted by: Windlord at July 21, 2013 10:39 PM

GHD (Non-wallball)
Wallball 2fers @ 12#

6:00

Comment #73 - Posted by: RAD M/29/6'/165 at July 22, 2013 8:58 AM

7:28 as Rx

note: GHD wall balls to 10' target

Comment #74 - Posted by: Rian at July 22, 2013 9:34 AM

5:12
Dont have GHD at home so did wallball situps with an abmat

Love these sprint wods!

Comment #75 - Posted by: Spence at July 22, 2013 11:12 AM

6:19 as Rx'd

Comment #76 - Posted by: Jetté 43/M/5'11"/175 at July 22, 2013 1:08 PM

AB Mat situps hitting the wall w/6# ball
Rx 2for1 WB
4:45 f/35/144/5'8"

Comment #77 - Posted by: Rachel Gamallo at July 22, 2013 1:23 PM

No GHD, used a small decline bench, ball to floor every rep.

All else rx'd

21-15-9
GHD Wall Ball 10#
Wall Ball 2-fer-1's 20#

6:42

M/31/5'6"/183

Comment #78 - Posted by: McNerney at July 22, 2013 2:18 PM

Compare to:
120922 - 8:28
111113 - 1000 Double Unders - 21:38

Comment #79 - Posted by: B. Rhaly at July 22, 2013 4:10 PM

M/36/5'4"/143lbs
As RX'd
5:27

Comment #80 - Posted by: Matt Burritt at July 22, 2013 4:30 PM

sit ups feet anchored under dumbbells
wall ball 2 4 1 as rx'd
21-15-9

5:11

Comment #81 - Posted by: Bells at July 22, 2013 4:31 PM

Mara:
Situps - 8lb dumbell thrusters
5:23

Brett:
wall ball situps - 20lb dumbell thrusters
4:25

Still no place for wall balls

Comment #82 - Posted by: brett_from_wylie at July 23, 2013 7:23 AM

8:33

Comment #83 - Posted by: JP,M.A. M/50/69.5"/190 lbs at July 23, 2013 1:05 PM

As Rx 7:20

M/168#/6'/39 yrs

Comment #84 - Posted by: britishfireman1 at July 23, 2013 1:31 PM

9:05
Used 12# Med Ball on GHD WBs (smallest available)
20# for 2-1 WBs

Comment #85 - Posted by: PW56 at July 24, 2013 4:53 AM

subbed 30" box jump for 2-fer-1's...

3:44

Comment #86 - Posted by: Jeff at July 24, 2013 5:36 AM

hug-a-twinkie sub for GHD
18# ball
5:44

Comment #87 - Posted by: sr at July 24, 2013 6:23 AM

On road WOD

Run down and up sisters drive to house in Vermont

start at cut grass and finish turn at bridge

16:39

Comment #88 - Posted by: Rob Hole M/45/5'10"/180 at July 24, 2013 8:34 AM

7/24...13:48 (142/165/118)
Std. GHD's on plyo box w/ feet under barbell. Not a perfect set-up but it works. WB's were tough on the hands. Finished w/ 5HSPU, MU:1,f,f,f(slight pain in rt. shoulder),1-arm KB swings(10/arm).

Comment #89 - Posted by: Mike Scott M/46/5'9"/196 at July 24, 2013 10:52 PM

10# ghd walls balls (on exercise ball and ~8' target)
15.5# wall balls, ~9' target (just regular wall balls, no 2 fer 1's)

8:10

Comment #90 - Posted by: Boo Boo F/25/5'8/148 at July 28, 2013 3:52 PM

m/39/5'9/183
CFWU-3. Superman. Burgener
8:06
Better than last time at least. Felt tech on GHD better. WB slow. Pretty sore next couple of days. Regrouped after each rep again. Better once I get toss to baseboard on deck. Go faster on WB to improve time.
From 11/13/11 (not done on 9.22.12) - 8:22

Comment #91 - Posted by: jrm at August 1, 2013 6:51 PM

M/33/5'7/168
12lb GHD Wall Ball
20lb 2 fer 1 WB
6:15

Comment #92 - Posted by: Mark Salzman at August 9, 2013 4:36 AM

as rx'd - 10:22

Comment #93 - Posted by: Casey Ray at August 16, 2013 7:27 AM

ghd situps (no ball)
regular wallballs

6:29

m/42/5'8/240

Comment #94 - Posted by: phat boi at August 23, 2013 8:26 AM

Scaled GHD Wall ball to 5.5lbs

No high ceiling, so subbed Wallball "2-fer-1s" to Wallball with clapping hands between.

5:24

Comment #95 - Posted by: Antonio M/24/5'11"/165lbs at September 6, 2013 12:27 PM

4:25 regular situps

Comment #96 - Posted by: Tormod at January 6, 2014 3:59 PM

11:02 21.04.14 sub sit up and throw 20lb rice bag to spotter, wall ball 2-fer-1's 20lb rice bag (!!try 20lb sit-up wall ball next time!!)

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

Comment #97 - Posted by: zenoperegrinus at April 21, 2014 8:26 AM

CFWUx1
7:28 (-2:07)
10lb dumbbell, touch to the ground and swing overhead

Comment #98 - Posted by: Doug at May 16, 2014 7:48 PM
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