CrossFit | 210421
Wednesday

210421

Workout of the Day

58

Five 3-minute rounds of:

Run 200 meters with a medicine ball
Max reps wall-ball shots

Rest 1 min. between rounds.

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Post number of wall-ball shots completed each round to comments.


Scaling:
The run portion should be completed in less than 90 seconds, to allow at least 90 seconds to perform wall-ball shots. Choose a medicine ball and target height that allows you to hang on for a large set. Intermediate athletes can complete this as prescribed.

Beginner Option:
Four 3-minute rounds of:
Jog 100 meters with a medicine ball
Max reps wall-ball shots

Rest 1 min. between rounds.

♀ 6-lb. ball to 8 ft.
♂ 10-lb. ball to 9 ft.

Workout Tips

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Comments on 210421

59 Comments

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Courtney Guthrie
May 10th, 2021 at 9:39 pm
Commented on: 210421

3:37 s

30# medball squat cleans


F/24/5’5/140

CrossFit AFK

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Courtney Guthrie
May 10th, 2021 at 9:40 pm

Whoops wrong WOD. 🤪

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Morgan Greene
May 8th, 2021 at 3:46 pm
Commented on: 210421

43-43-43-43-45

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Jeffrey Howard
May 4th, 2021 at 11:59 pm
Commented on: 210421

M/25/5'8"/155lb

CrossFit AFK


27-23-24-24-24 reps - Sc (30lb ball. runs were 1:05-1:10-1:10-1:09-1:09, did sets of 5s on round 1, 6s on round 2, 7s on round 3, 8s on round 4, and back to 7s on round 5)

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Mario Cruz
April 29th, 2021 at 2:22 am
Commented on: 210421

Rx

173

(44/37/31/31/30)

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Claire Fiddian-Green
April 28th, 2021 at 11:27 am
Commented on: 210421

Nursing hamstring injury

5 rounds: 200 meter run with 14# medicine ball + 30 reps of 14# med ball push press to wall

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Ralph Keeley
April 26th, 2021 at 1:37 am
Commented on: 210421

M/35/6'/175#


184 reps Rx

(42/38/35/33/36)

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Aaron Brumit
April 25th, 2021 at 2:44 pm
Commented on: 210421

30-30-25-27-25 rx

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Dan Morris
April 25th, 2021 at 1:08 pm
Commented on: 210421

As RX’d:


20-22-22-22-21


42 / 6’0 / 195

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Derek Eason
April 23rd, 2021 at 9:38 pm
Commented on: 210421

Rx'd with a 30-lb. Medicine Ball


28 reps

27 reps

27 reps

27 reps

27 reps


136 total reps



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Dan Kremer
April 23rd, 2021 at 7:58 pm
Commented on: 210421

35

30

27

36

31

rx’d

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Jack Ray
April 23rd, 2021 at 4:44 pm
Commented on: 210421

As RX

181 wall balls

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Mike Munsee
April 23rd, 2021 at 12:10 am
Commented on: 210421

M 50/190/6’

#20 ball 9’ target. 174 wall balls.

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James Gentile
April 22nd, 2021 at 10:50 pm
Commented on: 210421

No 20lb wall ball, only 10. My usual spot was overgrown so I subbed a 20lb weighted vest run into empty barbell thrusters. Sucked.


33-31-26-24-25


139.

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Nate Gordon
April 22nd, 2021 at 9:05 pm
Commented on: 210421

40-40-38-37-38=193

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Kevin Flowers
April 22nd, 2021 at 3:44 pm
Commented on: 210421

M/56/6’1”/180


*subbed 3 hours of riding motocross (at Fox Valley Offroad) ;-)

(edited)
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Jodie Hutchinson
April 22nd, 2021 at 1:53 pm
Commented on: 210421

210 reps RX'd

49-40-40-40-41

So much shoulder pump!

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Jodie Hutchinson
April 22nd, 2021 at 1:50 pm
Commented on: Workout Tips

Switching arms at the 100m mark helped with shoulder fatigue

(edited)
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Randy Crooker
April 22nd, 2021 at 12:37 pm
Commented on: 210421

Rx:

32, 34, 29, 29, 30

154 total

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Michael Hembree
April 22nd, 2021 at 10:39 am
Commented on: 210421

Rx'd

20# med ball

15 reps wall-ball shots each round

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Johannes Kluge
April 22nd, 2021 at 2:29 am
Commented on: 210421

147 Reps Rx

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Marcus Quidenus
April 24th, 2021 at 9:41 pm

Beast mode!

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Greg Fairbanks
April 22nd, 2021 at 12:18 am
Commented on: 210421

5 three minute rds, 1 min rest between

7 stair runs down + up w/ 35# kb

max kb thrusters, 35# kb


21, 22, 13, 18, 21


That's a good ol' sucky metcon right there. Running down and back up basement stairs was probably worse than a flat jog, so my legs were definitely tightening up by the 3rd round, and feeling all jellied by the last round.

(edited)
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Matthew Blas
April 21st, 2021 at 11:45 pm
Commented on: 210421

m27/5'7/152


15-10-10-13-15 RX

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Matthew Letarte
April 21st, 2021 at 11:00 pm
Commented on: 210421

200m run w/ 12kg KB

Single Arm KB thrusters @ 12kg

40/40/36/40/40

Had an small interruption on round 3 otherwise I think I would have hit 40 across the board. Great workout

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Troy Bruun
April 21st, 2021 at 10:33 pm
Commented on: 210421

Rx: 38/39/39/38/38

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Christian Simpson
April 21st, 2021 at 10:16 pm
Commented on: 210421

Rx, 37/32/30/30/34 = total reps 163

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Fabian Delaflor
April 21st, 2021 at 10:09 pm
Commented on: 210421

5 3’ rounds of:

200 m run with a #25 med ball

max reps thrusters with 2x #15dbs

34, 34, 23, 25, 25

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Steve Day
April 21st, 2021 at 9:52 pm
Commented on: 210421

43, 43, 40, 38, 36


200 total

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Charlie Pokorny
April 21st, 2021 at 11:46 pm

Nice work!

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YooSik Kim
April 21st, 2021 at 9:51 pm
Commented on: 210421

‘호랑이굴’

For time

3R

10 squats

10 push-ups

and then

3R

10 pistol alt.

10 strict handstand push-ups

-5:47

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Sam K
April 21st, 2021 at 9:34 pm
Commented on: 210421

198 reps


7mph on treadmill

20lb ball to target on 9' ceiling


M/30s/225lb

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Todd Baker
April 21st, 2021 at 9:06 pm
Commented on: 210421

M/53/6’1”/200


195 reps, Rx

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Nicole Deaver
April 21st, 2021 at 9:05 pm
Commented on: 210421

10lb ball

30-28-30-26-28=142

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Antonio Alves
April 21st, 2021 at 8:13 pm
Commented on: 210421

FIVE 3-MINUTE ROUNDS:

Run 200 meters with a 10 kg sandbag (shuttle runs, 15m segments)

Max reps wall-ball shots with same sandbag

1 min. rest between rounds

SCORE: 20 / 22 / 18 / 19 / 19 = 98 reps

--

Shuttle runs slowed me even more than my habitual slowness, but still: great WOD ! 👍

Fun and engaging, and also quite harder than it looked.

Did a few more wall-ball shots for good measure.

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Coastie Nick
April 21st, 2021 at 8:12 pm
Commented on: 210421

Rx’d

41-32-32-27-28= 160 reps

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Charlie Pokorny
April 21st, 2021 at 7:27 pm
Commented on: 210421

35-32-32-30-31 = 160 Rx

Runs on uneven terrain

Nice WOD!

m/53/5'11"/200#

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Lincoln Kerger
April 21st, 2021 at 7:55 pm

Good job!

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Coastie Nick
April 21st, 2021 at 8:13 pm

Damn, almost beat you! Nice job!

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Jonathan Elmore
April 21st, 2021 at 7:26 pm
Commented on: 210421

Rx

36,31,41,41,42

total 191

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Lincoln Kerger
April 21st, 2021 at 7:55 pm

Nicely done!

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Joshua Willing
April 21st, 2021 at 7:23 pm
Commented on: 210421

M40/6’00”/185


37 - 31 - 31 - 27 - 25 = 151

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Avraham Kupetz
April 21st, 2021 at 7:14 pm
Commented on: 210421

Scaled :

4 rds × 3 minutes

1 minute running in place

Max 14 lb dumbbells thrusters

Score : 38,38,32,35 = 143

(edited)
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Ernesto Rojas
April 21st, 2021 at 6:04 pm
Commented on: 210421

140 Rx

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Az Native
April 21st, 2021 at 5:46 pm
Commented on: 210421

Only did 3 rounds, about 20 minutes after the 100 burpee pull-ups.

30,28,29 WB.

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Joe Conradi
April 21st, 2021 at 5:42 pm
Commented on: 210421

Scaled to:

20#DB run

2x15#DBs thrusters


60,46,45,44,42

total: 238

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kevin robinson
April 21st, 2021 at 5:28 pm
Commented on: 210421

75 reps Rx

24,17,10,12,12


run became harder each round


49 y/o male, 5’7”

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Erik Dresner
April 21st, 2021 at 3:37 pm
Commented on: 210421

Subbed WB with DB thrusters (two 20# DBs). Still ran with 20# med ball though.


170 reps (35-37-34-32-32)


I bought a measuring wheel to recalibrate my distances. Turns out for the last year, what I thought was a 200m run was only 180m. Looks like future running WODs will have slightly worse scores now.

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Charles Meyers
April 21st, 2021 at 1:31 pm
Commented on: 210421

Five 3-minute rounds of:

Run 200 meters with a medicine ball

Max reps wall-ball shots

Rest 1 min. between rounds.

♂ 16 lbs ball to 10 ft.

27-22-23-23-25

120 reps Air Assault Runner

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Michael Arko
April 21st, 2021 at 1:19 pm
Commented on: 210421

Stuffed a small satchel with 20lbs

2x16lbs dumbbell thrusters


35-37-35-38-39 = 184

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John Clarke
April 21st, 2021 at 1:07 pm
Commented on: 210421

Run 200 yards

Wallball - 8 feet, 20lbs


40-40-37-33-37

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Lincoln Kerger
April 21st, 2021 at 10:38 am
Commented on: 210421

Rx'd

30-30-26-27-30 = 143 reps


What a follow-up to yesterday's burpee pull-up extravaganza. Thought I might have done a little better, but still hit above 20 reps each round, so I'll call it a win.

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Eugenio Gonzalez
April 21st, 2021 at 7:02 am
Commented on: 210421

42, 48, 60, 72, 79 (301)

Used a 13# ball

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Chin-Sheng Chou
April 21st, 2021 at 6:52 am
Commented on: 210421

RX, 162reps, did it at L7 Jerks

36/30/30/31/35

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Gennjfer Giuntini
April 21st, 2021 at 5:23 am
Commented on: 210421

Five 3-minute rounds of:

Run 200 meters with a medicine ball

Max reps wall-ball shots

Rest 1 min. between rounds

160 Every Round x 3 Round(14lb)

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Cassandre Vigouroux
April 21st, 2021 at 5:01 am
Commented on: 210421

Pregnancy Scaling


Three 3-minute rounds of:

Walk 100 meters with a medicine ball

Max reps wall-ball shots


Rest 1:30 min. between rounds


Wall Ball Shot: use a box or a MB for the depth

Focus: Ability to speak during the whole workout

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QiHui Xing
April 21st, 2021 at 4:37 am
Commented on: 210421

RX:186reps.(50,31,36,37,32)

https://youtu.be/oOblVkviz_Y

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Brian Louchis
April 21st, 2021 at 4:19 am
Commented on: 210421

Used a 35 lb plate. 30 reps each round

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Chris Sinagoga
April 21st, 2021 at 3:53 am
Commented on: 210421

Champions Club Scaling Notes


RANT

I really feel a sense of urgency any time I'm running a session, meaning that this time the people are spending with me could really be taken advantage of in terms of making progress on a good habit. The way we develop good habits is through technique, and every session is an opportunity to either use or waste on it. The "workout feel" is the byproduct, and also a way to make it harder to keep the technique right. So I bring this up because a med ball run, to me, is a gimmick movement, meaning it doesn't seem to translate as well as, say, regular running. Often times when a weight vest/med ball/plate run come up, we just do a regular run because there is so much work to be done to make our running technique consistent. But good Lord adding a medicine ball to it completely removes any chance of it being a rest station.


WHAT ABOUT THE MOVEMENTS

Med ball run - mono structural movement made more difficult, epitome of functional movement, gross/general movement pattern, odd object

Wallball - jumping with a lot of ROM, squatting with a loss of connection, upright torso demand, odd object, accuracy component


MAIN DECISION

Use or lose the med ball on the run?


TECHNIQUE SCALE

Complete as many rounds as possible in 20 minutes of:

Run 200 meters

15 wallballs


CONSISTENCY SCALE

As is, aim for the same number of wall balls every time (get greedy)


INTENSITY SCALE

Lose the med ball, sprint the run


INJURY SCALE

Upper-body - one-arm dumbbell thruster or squat jump sub for wallball

Lower-body - technique scale, just sub farmers walk/odd object carry for run


MY STUFF

I subbed burpee pull-ups, kind of mixing this one in with yesterday's


GENERAL FEAR LEVEL: 7

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