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Workout of the day


3 rounds for time of:

20 walking lunges
30 wall-ball shots
40 triple-unders

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

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Comments on WOD 190404

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Steven ThunanderApril 4th, 2019 at 1:01 am

Globo Scale: As per usual, if need be sub dumbbell thrusters 20/15lb DB's for wallballs. Triple unders... If no rope do box or bench jump overs 24/20, or if just jumping over a bench works. If you have a rope and do not have triple unders, do 2/1 double unders or 4/1 single unders after spending 10 minutes pre WOD working on the higher jump rope skill. Walking lunges--- If no room, sub 20 stationary lunges.

Mickey FergusonApril 4th, 2019 at 1:18 am

Does anyone know of a single (non-Games level) athlete who has triple-unders? I know one or two who might be able to get a couple of them, but 3 rounds of 40? I've gotten exactly one (1) in the many times we've had skill work on the jump rope, and I'm very consistent with DU. (50 unbroken is routine.)

Chris SinagogaApril 4th, 2019 at 2:17 am

Hey Mickey, there's a few out there. Aaron Sexton, Jay, and Sabal are our gym peeps who can do triples. I think like 14 in a row is their best. Just bump the exercises up the ladder and triples down if you want to work on them. Do like 10 triple attempts, 30 lunges, 40 wallballs. Or something like that.

Sebastien FitzpatrickApril 4th, 2019 at 9:01 am

One, Austin Malleolo says “program for the best, scale for the rest” and “you won’t get new skills if you only program old skills”. Two, yes you will see some folks on here (none elites) do triple unders.

Krishna SachanandaniApril 5th, 2019 at 12:33 am

I can do sets of 10 max set 20 have done them under fatigue too def not a games athlete just have to practice will be hitting this soon

Hunter FrizzelleApril 4th, 2019 at 1:55 am

I don’t know anyone that can do consistent triple unders....... I’m sure some can but I don’t know any..... 13 yr crossfitter, level 1 coach and used to own a box. Please return the wods that are somewhat manageable to regular crossfitters. I get that wods need to get harder Bc athletes are better these days but some of this stuff is ridic.

Chris SinagogaApril 4th, 2019 at 2:25 am

Hunter, I would definitely like to stay in my comfort zone and see AMRAP in 20 minutes of: 20 wallballs, 30 lunges, 40 double unders. But these new workouts that have been coming up are challenging me both as a coach and athlete in a really good way. If you think critically about the workouts listed you'll get a lot out of them.

Allison AutreyApril 4th, 2019 at 3:03 am

HUNTER FRIZZELLE...Like Chris said, the point is to try something to improve on your skills. This will vary depending on skill and ability. If you don't have triple unders, try....and if it doesn't come to pass during the workout, move to double unders. If you do not have double unders, try, and then move to singles...or if you have a couple double unders, then stick with that and keep working on it. Myself, I cannot even jump rope at all right now. I would probably scale to fast mountain climbers or fast burpees. Something to keep the stimulus on par. We need to be able to look at the workouts and see the possibilities rather than see the limitations. xoxo

Chris SinagogaApril 4th, 2019 at 2:15 am

Champions Club Scaling Notes RANT: The low volume on lunges is in recent workouts is something I’ll have to do a better job of figuring out. I have seen complaints over the years about how CrossFit is not very vocal when they change things. But I actually don’t mind it – especially for the workouts – because it leaves a lot open for interpretation. You can bend and scale these workouts however you want in order to fit your purpose. I SHOULD TRY THIS RX’D IF: You can do a few triple unders in a row and you want that skill tobe your focus SCALING THIS WELL WILL CAUSE ME TO: get a leg and a lung burner out of it in under 10 minutes GROUP VERSION: change the order to whatever you want emphasized going from least to most. So you could do 20 wallballs, 30 lunges, 40 triples (or some number of doubles/singles). You could go 20 triples, 30 wallballs, 40 lunges, etc. Think about what your group needs themost. WARMUP: Squat – wallball prep Jump rope – always L-sit – because Coach says and it seems to be paying off (go figure) [insert thing you suck at] [insert thing you suck at] GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Unbroken or close to unbroken jump ropes can make it worse.

Juan AcevedoApril 4th, 2019 at 2:44 am

Intended Stimulus . Today is an excellent reminder that our skill training should not end when we reach what we call RX. If you have double unders remembering how frustrating and rewarding learning that skill was can be very illuminating. We should not stop learning. If you have never tried triple unders before, let today be your first day towards that. If you are still mastering doubles, or singles, keep doing that, relax and remember we are all in the same boat. Spend some good time in the warm up practicing power jumps, and penguin jumps, whether for triples or doubles. Once in the workout, choose a scaling option that allows you to keep moving. Today should be a high heart rate keep moving kind of day. Use a ball that allows you to break the wall-ball shots no more than twice per set. Lunges should be pristine, even if you need to assist them with a PVC. Today let's hustle! . Option 1 3 rounds for time of: 20 walking lunges 30 wall-ball shots 30 seconds playing with triple unders 120 Double Unders Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft. . Option 2 3 rounds for time of: 20 walking lunges 30 wall-ball shots 30 seconds playing with double unders 180 Single Unders Men: 14-lb. ball to 10 ft. Women: 10-lb. ball to 9 ft.

Eric O'ConnorApril 4th, 2019 at 2:50 am

This looks like a fun one. I think that the movements will significantly impact each other, and this workout will be much harder than I initially expected. Walking Lunges: I consider this to be a relatively low volume of walking lunges. I will have nearly all of my athletes perform this movement as prescribed. I will scale the reps, and potentially the range of motion, on an individual basis, if needed. Wall-ball Shots: I consider the volume of this movement to be fairly high, with an additional challenge of completing these reps after performing lunges. I will have many of my athletes attempt this movement as prescribed. I anticipate that I will need to reduce the reps, decrease the load, or lower the height of the toss, for a lot of athletes, to maintain consistency and range of motion. I will likely do this on an individual basis. I will also give some time guidelines or limit sets to complete the reps on each round. For example, athletes will spend no longer than 2:00-2:30 on any round of wall-balls or only allow 3 sets to complete the reps on any round. Triple-Unders: I think nearly everyone will need to scale this movement. I will treat this as a time to practice a challenging jump rope skill for each athlete’s ability level. For those that can easily perform double-unders, they will attempt triple-unders for 1:30-2:00 each round. For those that have a hard time performing double-unders, I will have them attempt 40 double-unders each round or limit the attempts of double-unders to 1:30-2:00 each round. For those that are new or struggle with jumping rope, I will have them complete single unders, performing 80-120 reps each round.

David SmithApril 4th, 2019 at 4:21 am

Practiced Triple Unders for. Few minutes before beginning. Forgot to start my clock, but oh well. That sucked anyway. Subbed out 15lb DB thrusters for wall balls Subbed out DUs for TUs

Steve AdamsApril 4th, 2019 at 8:23 am

Globo scale, 20 Walking lunges, 30 thrusters w/25 lb. Dumbbells/ 40 bench jump up overs X 3 rounds 15:20 M36/185/6'3"

Hendrik BünzenApril 4th, 2019 at 9:11 am

10:06 scaled to DU

Stacey ThompkinsApril 4th, 2019 at 9:38 am

M/44/6'2"/185# 3 RFT 20 lunges 30 WBS to 9' target limited by ceiling height 120 DU's 11:52

Mike AndridgeApril 4th, 2019 at 7:22 pm

Nice Stacey!

Sebastien FitzpatrickApril 4th, 2019 at 9:49 am

14:24 Rx My feet hurt...

Dave DeCosteApril 4th, 2019 at 10:51 am

10:50 Subbed 100 DUs for TUs. Still can’t string TUs together.

Regan WindsorApril 4th, 2019 at 11:50 am

F/44 Scaled: 3 rnds of 20 walking lunges 30 thrusters 15# DBs 160 skips 14:15

Shawn GembalaApril 4th, 2019 at 12:39 pm

Really enjoyed this one, even though I scaled it!! Six-and-a-half months preggo!!! My goal was to be under 20 mins....nailed it at 17:51!!! 🙌🏻💪🏻 3X 20 walking lunges 30 DB thrusters 15# each 160 Singles

Michael ArkoApril 4th, 2019 at 1:08 pm

Subs: 2x18lbs DB thrusters for wall-balls; 60 DUs for 40 TUs. 14:06

Hank McKibbanApril 4th, 2019 at 2:34 pm

11:50 (sub’d 80x DUs)

Kelly SteadmanApril 4th, 2019 at 3:20 pm

Thank you Coach. I just learned a new skill. Round 1: “maybe I should order a new rope.” Round 2: “aah, spin my wrist faster!” Round 3: 40 triple unders. Not in a row, but broken with singles between and totally pumped about it!

Stacey ThompkinsApril 4th, 2019 at 8:07 pm

Awesome!!! I can't get triple unders for the life of me

Michael JohnstonApril 4th, 2019 at 4:12 pm

Brand new here and trying to learn! Subbed 10 pound ball as it’s my first time. Can’t quite get TUs but managed to work on my DUs (my gym needs better jump ropes so I’m gonna bring my own next time). Time 17:20. Not bad for me. Really working on good form and full movements over speed.

Ian HeeksApril 4th, 2019 at 5:19 pm

17.18. Subbed wall balls for 20kg barbell thrusters and triple unders for 120 single unders

Adam KingApril 4th, 2019 at 5:48 pm

Did 20 lunges, 30 20lb DB Thrusters, 120 single unders 16:06

Maher AlsayidApril 4th, 2019 at 6:29 pm

13:40 min 20m walking lunges 30 10kg ballwall 150 single under

Jacob CramApril 4th, 2019 at 6:36 pm

10:31 Subbed 60 double unders for 40 triple unders, the rest as rx.

Jeffrey HowardApril 4th, 2019 at 7:08 pm


Mike AndridgeApril 4th, 2019 at 7:11 pm

Rogue Invitational wod #1 11 min amrap 2k row HSPU with remainder of time 8 strict HSPU my rowing is atrocious then 90 sec rest 3 rnds 20 wlking lunges 30 wb to 9' 50 du 13:17 m/49/175

Randy LongApril 4th, 2019 at 7:14 pm

Subbed 120 single-unders; otherwise as Rx’d. 12:05

Nicole DeaverApril 4th, 2019 at 7:35 pm

15:19 3 Rds 20 walking lunges 30 wall balls (10#- all I have) 30 Sec TU attempts 1 min DU attempts 120 SU I got a few random DUs no TUs.

Vincent DahlqvistApril 4th, 2019 at 7:45 pm

12 minutes, scaled to 120 single unders

Reymond KiddooApril 4th, 2019 at 8:44 pm

10:01 with double indeed

Reymond KiddooApril 4th, 2019 at 8:44 pm

Under *

Christopher VoghtApril 4th, 2019 at 9:16 pm

3 rounds for time of: 20 walking lunges 30 wall-ball shots 40 triple-unders - sub with 80 double-unders Men: 20-lb. ball to 10 ft. 13:49

Christopher VoghtApril 4th, 2019 at 9:16 pm

3 rounds for time of: 20 walking lunges 30 wall-ball shots 40 triple-unders - sub with 80 double-unders Men: 20-lb. ball to 10 ft. 13:40

Bruce BeckerApril 4th, 2019 at 9:26 pm

Sub 10 lbs wall ball shots and 240 SU. Lunges rx 10:29. 58 M Is there a place to look for old dudes scaled wod?

Tripp StarlingApril 4th, 2019 at 9:45 pm

I attempted triple unders for 5 minutes unsuccessfully. WOD 20 lunges 30 wall balls 80 double unders After 18 wb in round 2 switched from 20# to 14#. They are a weakness and my form was bad w/ 20# and got much better w/14# 14:38

Tom PerryApril 4th, 2019 at 10:20 pm

57 / 168 Double-unders 13:58 -- did last two sets of 40 DU unbroken.

Tom SherrillApril 4th, 2019 at 10:41 pm

I know calories burned in a workout has a LOT of variables. However, what would an average male athlete weighing 190 pounds burn in a workout like this...any guesses?

Stacey CarpenterApril 4th, 2019 at 11:52 pm

23:33 14# 60dubs each round frozen left shoulder wouldn't rotate evenly on dubs due to all the extra pullups I've been doing. also did ppp Pullups program after

Krishna SachanandaniApril 5th, 2019 at 12:35 am

great way to also do this wod is see how many doubles you can do if you can do sets of 100 consistent try triples if you cant string them together try this workout with a weighted rope the one from rx smart gear works great

Brian ContiApril 5th, 2019 at 1:34 am

10:59 Single arm thrusters with 35# db for wall balls 80 double unders which were rusty

Phill KiddooApril 5th, 2019 at 1:50 am

11:23 sub’d 80 DUs

Jake KiddooApril 5th, 2019 at 1:50 am

13:21 sub with 80 du each rnd

Krista CooperApril 5th, 2019 at 1:52 am

12:58 sub 80 double unders

Jesse MontagninoApril 5th, 2019 at 2:08 am

1342 14 lb ball 2 single/1 double progression to 40 D 1421 6 lb ball 80 singles

Js SmithApril 5th, 2019 at 2:19 am

Haven’t slept well all week. Dialed it back a bit. Scaled to 3 rounds for time of: 20 walking lunges 30 was, 10# 80 single-unders 13:09

Dezert Sky KiddooApril 5th, 2019 at 2:48 am

20:15 (first round did 20 TU, last 2 rnds did 15 TU)

Rajat SamantaApril 5th, 2019 at 4:52 am

22 min with DU!

Viktor WachtlerApril 5th, 2019 at 11:00 am

Subbed for 10kg dumbell thrusters. Scaled to 120 double-unders/round. 21:12

Matthew BurrittApril 5th, 2019 at 2:09 pm

M/42/5'4"/148lbs 80 double unders substitute for triples 12:30

Andrei PetrovApril 5th, 2019 at 3:18 pm

19:33(RX) Stuck on the 1st round of TU but 2nd and 3rd round got it better!

Andrei PetrovApril 5th, 2019 at 3:19 pm

Scott JacobsonApril 5th, 2019 at 4:13 pm

5’8” / 164 lb / 20 / M 14:56 Subbed Triple Unders for Double

Iovu GalinaApril 5th, 2019 at 6:25 pm

20 walking lunges 30 wall-ball shots 40 double-unders Time: 18.00 minutes

D SchultzApril 5th, 2019 at 7:04 pm

Subbed TU for 80DU Last round 40 DU 80 SU Everything else rx’d 17:42

Sam PatApril 6th, 2019 at 2:58 am

30 minutes bike (instead of lunge) 3 sets: 10 arm taps - 10 lb pack 60 single jump rope

John CampionApril 6th, 2019 at 10:16 am

3 rounds for time of: 20 walking lunges 30 wall-ball shots 30 seconds playing with triple unders 120 Double Unders Men: 20-lb. ball to 10 ft. 12:59

Knox WilliamsApril 6th, 2019 at 2:45 pm

11:19 - subbed TUs for 160 SUs each round

Chris MeldrumApril 6th, 2019 at 5:30 pm

Scaled to double-unders (can't do triple-unders yet). Time - 7:24. Unbroken lunges and DUs. This was all about the wall balls. Unbroken first round, but had to break in rounds 2 and 3. Went 15-7-8 and 20-10, but also had a couple where I rested while holding the ball. First round was ~2:15 so I feel pretty good about the pace for the last 2 rounds. 46m/5'10"/180

Claire Fiddian-GreenApril 6th, 2019 at 9:38 pm

11:22, Rx lunges and WB shots. Scaled DU to 80 singles per round. Then I spent 5 minutes practicing double unders and got 40, all broken up by 1-3 singles. That’s the most DU I’ve ever gotten, and - wouldn’t you know it - I feel like the scales have improved my ability to jump correctly for DU. I also practiced moving my wrists faster/more aggressively, and that helped, too.

Shannon SaidApril 7th, 2019 at 10:06 pm

20 walking lunges 30 10kg (instead of 9kg) wall balls @2m (low roof) 40 double unders w/ weighted rope 16:58

Scott WiedmeyerApril 8th, 2019 at 12:24 am

32 / M / 5'9' / 140lbs 3 rounds: Walking lunges x20 15lb dumbbells thrusters x30 Zero-unders x40 27:25 Didn't have my jump rope so I just jumped in place-- "zero-unders." Should have upped the reps for those. Thrusters were the hard part, but a lot of the problem was that my shoulder was feeling weird at full extension.

Mike ScottApril 8th, 2019 at 2:44 am

3rd wod after meniscus surgery so scaled to 2 rds of 20 walking lunges, 30/20 wb to parallel w/ basketball, & .25 mile on bike in 7:35 - curious to see how knee feels in the morning

Shane AziziApril 8th, 2019 at 9:58 pm

21:31 (10 triple under attempts per round. Made about half)

Alex PhamApril 8th, 2019 at 10:27 pm

8:13 Double unders

Richard FosterApril 9th, 2019 at 11:20 pm

Dotcomscaled 3 x 20 Walking lunges 30 wall balls (20lb) - strath up - no wall 30 secs DU tries 180 SU 16:37

Sam MeixellApril 10th, 2019 at 1:22 pm

3 rounds in 5:10 of: 10 lunges 15 wall-ball shots, 14# 20 single-unders

John DoodyApril 13th, 2019 at 12:44 pm

10:52. Subbed 80 double unders each round instead of triple unders

Scott MacArthurApril 18th, 2019 at 6:30 pm

12:07. At home so 45 lb thrusters for WB

Kevin MillerApril 21st, 2019 at 4:08 pm

Scaled to double unders and 8’ target 11:08

Tanmay BhattacharyaApril 23rd, 2019 at 12:27 pm

20.06, thrusters instead of Wall ball, Box jump size 3 for TU

Jeff ChalfantApril 25th, 2019 at 7:20 pm

13:40 not rx. (10 sets of 3 double unders followed by one triple under attempt each round. I think I managed 5 total.) The rest as rx’d. Wallballs broken 15-10-5 each round.

Mike de GraauwApril 30th, 2019 at 10:10 pm

13:25 Subbed 40-DUs for 30-TUs Else RX M/59/6’2”/230

Nathan BynumMay 6th, 2019 at 9:47 pm

Scaled to 10lb ball and singles 10:43 M / 39 / 6' / 198lbs

Kury AkinMay 9th, 2019 at 2:52 pm

13:29. 20 forward lunge, 30 wall ball 9kg, 30 sdlhp 20kg, 50 DU

Kury AkinMay 9th, 2019 at 2:53 pm


Danielle HaleMay 21st, 2019 at 9:39 pm

9:22 sub dubs

Francisco AlférezMay 28th, 2019 at 4:31 pm

3 rounds for time of: 20 walking lunges 30 plate thrusters (10-kg. plate) 120 single-unders TIME: 15'17"

Manchild ManchildJune 6th, 2019 at 6:22 pm

did 1/2, and subbed DUs for TUs 10:55