CrossFit | 210106
Wednesday

210106

Workout of the Day

110

21-15-9 reps for time of:

Wall-ball shots
Row (calories)

♀ 20-lb. ball to 9-ft. target
♂ 30-lb. ball to 10-ft. target

Post time to comments.


Scaling:
This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.

Intermediate Option:
21-15-9 reps for time of:

Wall-ball shots
Row (calories)

14-lb. ball to 9-ft. target
20-lb. ball to 10-ft. target

Beginner Option:
15-12-9 reps for time of:

Wall-ball shots
Row (calories)

6-lb. ball to 9-ft. target
10-lb. ball to 10-ft. target

The Lungs and Asthma

2
Asthma
Read More

Comments on 210106

112 Comments

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Diego Pongeluppe
May 1st, 2021 at 1:01 am
Commented on: 210106

28/20/12

20lb

7:00min

(edited)
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Filipe Carlos
March 2nd, 2021 at 3:52 pm
Commented on: 210106

3'40"

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Clint Michael
February 20th, 2021 at 6:59 pm
Commented on: 210106

4:03

Only had 20 lbs. ball and nor rower, so used SDHP (45 lbs. - 21, 15, 9).

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Brian W
February 13th, 2021 at 12:37 pm
Commented on: 210106

6:33

20 lb ball to 10-ft target

Rx row

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Nicole Duke
February 2nd, 2021 at 10:29 am
Commented on: 210106

7:15 beginner. Had to sub Db. Elliptical the rest of the workout time.

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Jeff Chalfant
January 27th, 2021 at 8:27 pm
Commented on: 210106

4:52 as rx’d. Didn’t reset the rower and rowed slower (1000/hr) on 21/15 calories so I could go unbroken on wallballs. Then I went ham on round 3, rowing at nearly 2000cal/hr. Damper low 8. 30lb wallballs don’t make me feel new to wallballs anymore, but they aren’t easy that’s for sure.


179/41/69”


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Manchild Manchild
January 22nd, 2021 at 7:15 pm
Commented on: 210106

did Fran w/20# dumbbells


5:35

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Ralph Keeley
January 18th, 2021 at 4:09 am
Commented on: 210106

M/34/6'/175#


4:43 Rx

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Reilly Costello
January 16th, 2021 at 4:25 am
Commented on: 210106

M/31/6'/190

20# ball

6:03

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Jeffrey Howard
January 14th, 2021 at 11:20 pm
Commented on: 210106

M/25/5'8"/155lb

CrossFit AFK


5:35 - Rx (first time using a 30lb med-ball)

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Nate Gordon
January 14th, 2021 at 10:05 pm
Commented on: 210106

5:42 rx

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Tomi Krznar
January 14th, 2021 at 9:39 am
Commented on: 210106

42-21

30-15

18-9

20 kg db SDHP + thrusters


4:46

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Patrik Hermansson
January 13th, 2021 at 5:16 pm
Commented on: 210106

Intermediate Option:

21-15-9 reps for time of:

Wall-ball shots

15-12-9 cals on Assault bike

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target


Time: 5:35

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Mike Scott
January 13th, 2021 at 3:12 am
Commented on: 210106

6:46 - 20# to 9’ and cals on bike

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Cor Oz
January 10th, 2021 at 3:10 am
Commented on: 210106

Intermediate

4:20

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Sin Man Chong
January 9th, 2021 at 9:15 am
Commented on: 210106

Female

Rx 6:10

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Scott Wiedmeyer
January 8th, 2021 at 11:33 pm
Commented on: 210106

34 / M / 5'9" / 137lbs


15-12-9:

25lb dumbbells thrusters

45lb dumbbell SDHPs


28:14


Yikes... Had to stop and regroup after the first two rounds.

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Christopher Buchenholz
January 8th, 2021 at 4:37 pm
Commented on: 210106

for time: (5:08)

21-15-9 reps

Wall-ball shots 20#

32-23-14 reps

SDHP (45#)

 


NOTES:


Short and sweet! Still have some heel pain.  Swollen right wrist from falling last Monday. 

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Byron Sierra
January 8th, 2021 at 4:13 pm
Commented on: 210106

*30 lb wall ball


RX - 5:35

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Chin-Sheng Chou
January 8th, 2021 at 9:41 am
Commented on: 210106

13kg WB, 4:27

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Derek Jones
January 8th, 2021 at 1:03 am
Commented on: 210106

Did Monday again

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Shaun Stapleton
January 8th, 2021 at 12:31 am
Commented on: 210106

Rx 5:24


First time getting use my 30lbs WB! Ouch


36/195/5’9/M

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Chris Broomes
January 7th, 2021 at 10:03 pm
Commented on: 210106

Everything all together with a 20# ball and a magnetic rowing machine


22:52

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Fabian Delaflor
January 7th, 2021 at 10:03 pm
Commented on: 210106

21-15-9

#45 bar thrusters

#45 bar sdhp

5:20

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Chris Broomes
January 7th, 2021 at 10:01 pm
Commented on: 210106

Everything all together with a 20# ball and a magnetic rower


22:52

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Lindsey Boyle
January 7th, 2021 at 8:34 pm
Commented on: 210106

6:35


Home Gym. Did thrusters using 15kg barbell w/ pause at top, instead of wall balls.

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Jeffery Powell
January 7th, 2021 at 4:25 pm
Commented on: 210106

Used 25pd ball since that was the heaviest the gym had. 9:52.29

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Erik Dresner
January 7th, 2021 at 4:20 pm
Commented on: 210106

4:25


subbed WB with thrusters with two 20# DBs, all UB.


I lost about 10 seconds when I tried resetting the rower only to change the display and units instead, and it took me longer than it should have to change it back.

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Lincoln Kerger
January 7th, 2021 at 4:18 pm
Commented on: 210106

Heaviest ball available was 18#. Reps and calories Rx'd

4:58


Didn't feel that slow. Maybe my transitions took too long. Oh well, there's my bar.

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Myles Lance
January 7th, 2021 at 4:09 pm
Commented on: 210106

5:38

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Sam Meixell
January 7th, 2021 at 1:02 pm
Commented on: 210106

21-15-9 reps in 5:42 of:

Wall-ball shots- 14#, 10'

Row (calories)

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Chris Florko
January 7th, 2021 at 5:14 am
Commented on: 210106

41/200/6'0


4:45 Rx

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Sandeep Gadde
January 7th, 2021 at 4:58 am
Commented on: 210106

4:19 RX


*Rower damper setting@10

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Troy Bruun
January 7th, 2021 at 3:07 am
Commented on: 210106

3:55


21-15-9


Cal Row

Medball Thruster (30lbs)


Accidentally started with Rowing

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J. NaOH
January 7th, 2021 at 2:10 am
Commented on: 210106

25 lb ball, so +2 reps each wall ball set. 6:57(c)

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Byron Hills
January 7th, 2021 at 2:09 am
Commented on: 210106

7:30 minutes - 20# ball


H - 9:30 - 8# ball

(edited)
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Andrea Pumar
January 7th, 2021 at 1:46 am
Commented on: 210106

4:14 intermediate. Love some wall balls!

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Glenn Guy
January 7th, 2021 at 1:26 am
Commented on: 210106

21-15-9 reps for time of:

- Wall-ball shots (24 lbs)

- Row (21-15-9 calories)

Result: 7:34

M/44/5'6"/135lbs

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Evan Murphy
January 7th, 2021 at 1:20 am
Commented on: 210106

5:55, subbed wall balls w db thrusters. Db 10lb

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James Gentile
January 7th, 2021 at 1:01 am
Commented on: 210106

No ball, no rower. Subbed with 1.5 pood KB thrusters and same KB for SDHP.


3:33


Followed with Ingrid @ 95lbs.


7:07


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Lindsay Aspen
January 7th, 2021 at 12:42 am
Commented on: 210106

Subbed wall balls for 2 x 20lb DB thrusters.


5:52

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matthew rhodes
January 7th, 2021 at 12:35 am
Commented on: 210106

35/M/6’4”/265


*only had 20lb medball


3:32

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Alex Pettingell
January 7th, 2021 at 12:35 am
Commented on: 210106

20-lb. ball

5:45

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Js Smith
January 7th, 2021 at 12:24 am
Commented on: 210106

21-15-9  WBS, 15# and Row (Kals)

6:08

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Darin Smith
January 7th, 2021 at 12:07 am
Commented on: 210106

40yo/m/150lbs

substituted DU @ 63, 45 & 27 for the Row

20lbs wallball

5'00.08"

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Nicholas Parsons
January 7th, 2021 at 12:07 am
Commented on: 210106

6:06

Scaled at 20lbs

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Karina Findlay
January 6th, 2021 at 11:52 pm
Commented on: 210106

21-15-9

cal row

12# medicine ball, 9ft target

6:23

(edited)
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Antonio Alves
January 6th, 2021 at 11:28 pm
Commented on: 210106

Modified to:


2 rounds: 21-15-9 reps for time of:


DB thrusters | 2x9,5 kg DB

DB SDLHP | 2x9,5 kg DB


SCORE 1: 5' 30''

SCORE 2: 6' 57''


5' rest between rounds.

3 km hilly run just before.

Too tired today to really enjoy the WOD... Nice combo, though.

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Travis Schwartz
January 6th, 2021 at 11:24 pm
Commented on: 210106

4:47

I only own 14lb wall ball

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Jack Ray
January 6th, 2021 at 11:03 pm
Commented on: 210106

4:53 rx

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Kevin Flowers
January 6th, 2021 at 11:00 pm
Commented on: 210106

M/55/6’0”/185


For time:


21-15-9

of

75-lb thrusters (no 30-lb med ball)

Echo bike Calories (no rower)


5:11

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Vanessa Branstetter
January 6th, 2021 at 10:43 pm
Commented on: 210106

6:28 14# WB o/w rxed.

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Steve Day
January 6th, 2021 at 10:36 pm
Commented on: 210106

21-15-9 reps for time of:

DB thruster w/2 25lb dumbbells

Row (calories)


3:58

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Damien Leroux
January 6th, 2021 at 9:53 pm
Commented on: 210106
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Benjamin Schill
January 6th, 2021 at 9:30 pm
Commented on: 210106

M/43/6’3”/212

6:13 w/ 20lb ball, and increased wall ball shots to 34/23/14

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Coastie Nick
January 6th, 2021 at 9:11 pm
Commented on: 210106

Intermediate scale due to equipment constraints (20# ball is only available)


5:00

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Edward Bauer
January 6th, 2021 at 8:50 pm
Commented on: 210106

M/41/5'9”/185

4:14 with a 20 lb Ball. I don't own a 30 lb Medicine Ball yet.

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Chanelle Santana
January 6th, 2021 at 8:39 pm
Commented on: 210106

2 months post-op ACL replacement surgery.


used 14in box for squat target &12lb wallball to 9ft target


Time: 6:49

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Grant Shymske
January 6th, 2021 at 8:36 pm
Commented on: 210106

4:24 Rx. Been a while since I hucked a 30lb ball. That set of 15 was the gut check as usual.

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Katina Thornton
January 6th, 2021 at 8:12 pm
Commented on: The Lungs and Asthma

One only has to complete Fran once to gain insight into what asthma actually feels like.

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J. NaOH
January 7th, 2021 at 3:39 pm

I'm sure your comment was in jest, but you'd have to complete Fran with asthma to gain insight into what asthma feels like. The "I'm out of breath but I'll be ok in a few minutes" feeling from a hard workout is different than the "I'm out of breath and there's no reason to think that's going to change because it feels like I'm breathing through a straw and if I panic it's going to get worse" feeling that comes with an asthma attack.

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Charlie Pokorny
January 6th, 2021 at 8:03 pm
Commented on: 210106

Scale/sub: 20-lb ball to 12-ft target

5:09

m/52/5'11"/200#

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Katina Thornton
January 6th, 2021 at 8:01 pm
Commented on: 210106

5:59 Rx

I had wanted to go unbroken on the wall balls, but I didn't quite realize what 20# would feel like.

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Grant Shymske
January 6th, 2021 at 8:37 pm

I know that feeling lol, good work!

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Lee Howe
January 6th, 2021 at 7:56 pm
Commented on: 210106

4:31 rxd

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Grant Shymske
January 6th, 2021 at 8:37 pm

Nice

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Greg Fairbanks
January 6th, 2021 at 7:30 pm
Commented on: 210106

21-15-9

Thruster, 35# kettlebell

SDHP, 45# bar


3:59


Getting over shoulder soreness, felt close to ok today as long as I didn't overextend the motion on the shoulder. Thank god it wasn't my legs that were hurting, cuz I wouldn't have made it through the WOD.

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Mike Kohler
January 6th, 2021 at 7:17 pm
Commented on: 210106

had to use Assault bike no rower and 30lb wallball

time: 4:21

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Scotty McCartney
January 6th, 2021 at 7:15 pm
Commented on: 210106

M/49/5’10”/200#


5:28. 30# WB & ski ergs sub for row. Ski ~ 1200 cal/hr pace.

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Joe Conradi
January 6th, 2021 at 7:04 pm
Commented on: 210106

Subbed to:

2x20#DBs thrusters

elliptical


5:19

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Chris Meldrum
January 6th, 2021 at 6:17 pm
Commented on: 210106

As rx’d, 5:05.


Thought I could get under 5, but with the rower inside and wall ball outside, transitions were too long.  A couple of bad catches led to mini-breaks in the round of 15 wall ball, and then a drop in round 3 also slowed me down.  Paced the first two rows, at about 1200 cal/min for first two rounds (a little behind 1:50 pace).


47m/5'10"/190

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Charlie Pokorny
January 6th, 2021 at 8:12 pm

Nice work! Your comment applies to me today almost exactly (just no drop on 3rd round of WB, and it was raining).

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Jenny Statham
January 6th, 2021 at 5:54 pm
Commented on: 210106

5:29 Rxd


F/50/5'6"/126

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Jon Wilson
January 6th, 2021 at 5:26 pm
Commented on: 210106

20lb ball

5:21

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Leticia Mejia
January 6th, 2021 at 5:21 pm
Commented on: 210106

F/135/37

6:59 RX

(edited)
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Nicole Deaver
January 6th, 2021 at 5:11 pm
Commented on: 210106

21-15-9


Wall balls(10#- only ball, to garage ceiling)

SDHP (45#)


4:17

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Daniel Robinson
January 6th, 2021 at 5:09 pm
Commented on: 210106

6:54 (25#)

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Denise Thomas
January 6th, 2021 at 4:41 pm
Commented on: 210106

F/41/5'6"/125#


6:13 (RX) - buried by the ball.

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Grant Shymske
January 6th, 2021 at 8:40 pm

That would be a great name for this workout.

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Justin Farina
January 6th, 2021 at 4:39 pm
Commented on: 210106

First attempt 3:11

10-minute rest

Second attempt 3:01


used a 20# med ball. Fun workout!

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Jonathan Elmore
January 6th, 2021 at 4:17 pm
Commented on: 210106

4:47


20lb wb

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Stacey Thompkins
January 6th, 2021 at 4:15 pm
Commented on: 210106

M/46/6'2"/185#


Rx'd

5:36

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Troy Cash
January 6th, 2021 at 3:58 pm
Commented on: 210106

Added rope climb to beginning of each round.... 7:50RX

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Mike K
January 6th, 2021 at 3:55 pm
Commented on: 210106

used approx. 8lb ball

21-15-9

6:35

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Michael Arko
January 6th, 2021 at 3:48 pm
Commented on: 210106

Subbed:

2 x 28lbs dumbbell thrusters (56lbs) for 30lbs wallballs

elliptical trainer calories for row calories


6:38

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Joshua Willing
January 6th, 2021 at 3:42 pm
Commented on: 210106

5:02 @ 20# (need to get me a heavier med ball)


peace

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Scotty McCartney
January 6th, 2021 at 3:24 pm
Commented on: 210106

Tackling later today, but general question re: WBs. Why is the 10' target set in stone? It took a while for 30# to added as an option, but the height has always been the same. From a games or competition perspective, it feels like 11 or 12 or even 15' would be an interesting added challenge that most athletes haven't really trained for. Just musing....

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John Clarke
January 6th, 2021 at 5:47 pm

Let's not give anyone any ideas now...

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Charlie Pokorny
January 6th, 2021 at 8:06 pm

WB to a 12-ft target came up here on the mainsite a few years ago.

Here's an example: https://www.crossfit.com/workout/2016/04/24

(edited)
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Maeva Belliard
January 6th, 2021 at 3:09 pm
Commented on: 210106

4’48 RX

love wall ball & row 🥰

thank’s for the WOD

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Justin Jeppesen
January 6th, 2021 at 2:47 pm
Commented on: 210106

Subbed WB with 35lb KB Thrusters

8:27

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Charles Meyers
January 6th, 2021 at 2:40 pm
Commented on: 210106

Intermediate option

7:48

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Matthew Letarte
January 6th, 2021 at 2:31 pm
Commented on: 210106

4:37

Subbed w/ Barbell (no ball or rower):

Thrusters @45#

SDHP @65#

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Martin Irwin
January 6th, 2021 at 2:21 pm
Commented on: 210106

4.09


20lbs wallball

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Christopher Buchenholz
January 6th, 2021 at 1:49 pm
Commented on: 210106

Can anyone give advice as to how many SDHP to sub for the row?


Thanks!

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Brett Eckles
January 6th, 2021 at 1:55 pm

I’d recommend to keep the reps the same or go 1.5X if you want to equate # of pulls on the rower to SDHP (1-2 pulls per calorie, typically). Either way the SDHP weight in combination with the rep scheme you choose should be light enough to go unbroken or close to it to maintain the stimulus

(edited)
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Christopher Buchenholz
January 6th, 2021 at 4:20 pm

THANK you!

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Brian Chavis
January 6th, 2021 at 1:46 pm
Commented on: 210106

Intermediate option: 4:44

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Bill Fitzgerald
January 6th, 2021 at 1:42 pm
Commented on: 210106

Thrusters single arm with backpack 21-15-9 total and ran 800, 400, 200


12 minutes 5 seconds

(edited)
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Randy Crooker
January 6th, 2021 at 1:16 pm
Commented on: 210106

Lack of equipment so I subbed/scaled to the following:

21-15-9

thrusters 53lb KB

sumo deadlift high pulls 53lb KB

burpees


7:59

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Kirk Byrd
January 6th, 2021 at 1:11 pm
Commented on: 210106

M/39/5’10”/200


20lb Medball and 10 foot target 4:26

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Jay Hubbard
January 6th, 2021 at 12:47 pm
Commented on: 210106

6:40

35 lb KB in absence of wall ball.

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Oscar Rodriguez
January 6th, 2021 at 12:15 pm
Commented on: 210106

Cool one. Blast workout. 5'20''

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John Clarke
January 6th, 2021 at 11:52 am
Commented on: 210106

Garage target is only 8 feet, so:


21-15-9

Dumbbell thruster, 30lbs

Row (calories)


5:08

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Taylor Poehls
January 6th, 2021 at 11:43 am
Commented on: 210106

4:46 20# WB

Felt good, but could have rowed a little faster 🤷‍♂️

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Brett Eckles
January 6th, 2021 at 10:56 am
Commented on: 210106

3:48 Rx


M/28/6’1”/200

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Eugenio Gonzalez
January 6th, 2021 at 10:41 am
Commented on: 210106

Did 4:03 Super happy with the results. Subbed row for skipping rope calories

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William Laerte
January 6th, 2021 at 9:53 am
Commented on: 210106

5,59

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QiHui Xing
January 6th, 2021 at 6:13 am
Commented on: 210106
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Wladiston Paiva
January 6th, 2021 at 5:16 am
Commented on: 210106

Intermediate in 5:05

#20 wall ball


Mirella Montezano

Intermediate in 6:14

#14

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Chris Sinagoga
January 6th, 2021 at 2:51 am
Commented on: 210106

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Wallball - squatting with a lot of things added to make it more difficult (loss of connection, odd object, upright torso)

Row - a monostructural movement that can be done at a sprint but will cost a lot


MAIN DECISION

Do I have the technique/experience to make 45 reps a good enough dose?


TECHNIQUE SCALE

3 rounds, 30 reps of each


CONSISTENCY SCALE

For time:

45-calorie row

45 wallballs


INTENSITY SCALE

Sub anything that involves squatting and one other movement you can do fast. Adjust the reps if needed (30-20-10?)


MY STUFF

Used a 20-lb. ball to a higher-than-10 target, subbed burpees (jumping high) for row. 6:55. I redid a few burpees and wall balls for not going high enough.


GENERAL FEAR LEVEL: Tough to say because I don't have a rower or a 30-lb. ball, but I would guess an 8.

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Christian Simpson
January 6th, 2021 at 2:13 am
Commented on: 210106

20# wall ball is all I've got, otherwise rx...4:41


Did some bench press and flys today as well. Incline/flat/decline 135# *15, 185*5, 205*3 on flat & decline only

(edited)
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