CrossFit | 220109
Sunday

220109

Workout of the Day

50

5 rounds for time of:

20 wall-ball shots
10 deadlifts

♀ 14-lb ball, 155-lb barbell
♂ 20-lb ball, 225-lb barbell

Post time to comments.
Compare to 200201.


Scaling:
This is a simple, but not easy, couplet. Choose a deadlift weight that you are able to complete an unbroken set of 10 when fresh.

Intermediate Option:
5 rounds for time of:
20 wall-ball shots
10 deadlifts

♀ 14-lb ball, 135-lb barbell
♂ 20-lb ball, 185-lb barbell

Beginner Option:
3 rounds for time of:
20 wall-ball shots
10 deadlifts

♀ 6-lb ball, 55-lb barbell
♂ 10-lb ball, 75-lb barbell

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Comments on 220109

50 Comments

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Mike Scott
January 19th, 2022 at 3:14 am
Commented on: 220109

19:45 using 20# ball and 155# DLs

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Jeffrey Howard
January 18th, 2022 at 10:59 pm
Commented on: 220109

M/26/5'8"/155lb

CrossFit AFK


11:54 - Rx (Posterior chain is whooped, last few sets of deadlifts really lit me up. Did 10-s on wall balls and 5-s on deadlifts at an almost uncomfortable pace. R1 was about 1:30 and round 5 was about 3:00, so that's a considerable amount of resting in the later rounds.)

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Chris Meldrum
January 15th, 2022 at 5:55 pm
Commented on: 220109

As rx’d, 8:58.


That smarted pretty good.  Unbroken but too much BOG (bent over gasping) during.  Probably should have been closer to 8 minutes; did the reverse of this WOD (Deads, then wallballs) in 2014 about 45 seconds faster.


48m/5'10"/180

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James Hollyday
January 14th, 2022 at 11:32 pm
Commented on: 220109

10:25. With 25 lb barbell thrusters in lieu of wall ball. Rx deadlift


M/32/6’0 / 200

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Tassio De Souza
January 13th, 2022 at 7:29 pm
Commented on: 220109

11:13

WB 6 kg

DL 70 kg

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Thomas Aug
January 12th, 2022 at 9:42 pm
Commented on: 220109

15 lb med ball (heaviest avail.); 185 lb DL

16:40 Did everything unbroken, but recovery time is rough.

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Cherese Matthews
January 12th, 2022 at 2:41 pm
Commented on: 220109

8:30 RX

F/32/145

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Ralph Keeley
January 12th, 2022 at 1:27 am
Commented on: 220109

M/35/6'/175#


9:44 Rx


Deo gratias

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Jon Friedland
January 11th, 2022 at 9:36 pm
Commented on: 220109

9.39 with 155# and 18# WB to OH (could not throw to 10')

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Manchild Manchild
January 11th, 2022 at 4:35 pm
Commented on: 220109

subbed:


10 thrusters, 30# dbs

10 deadlifts, 60# dbs


9:58

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James Gentile
January 11th, 2022 at 2:10 am
Commented on: 220109

RX-ish (only have an 18lb ball at the Y).


8:47.


Felt good on this one!

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Steve Day
January 10th, 2022 at 11:59 pm
Commented on: 220109

Scaled to :

thrusters w/ 2x10lb db

deadlifts w/ 2x55lb db


6:09

(edited)
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Randy Long
January 10th, 2022 at 10:23 pm
Commented on: 220109

30lbs ball to a 8.5’ target; 185lbs deadlift


10:41

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Christian Simpson
January 10th, 2022 at 9:32 pm
Commented on: 220109

2/1/20: Rx 14:49

Today: Rx 13:18

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Az Native
January 10th, 2022 at 5:04 pm
Commented on: 220109

12:01 DL at 195. Last was 9:48 at 165.

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Chris Long
January 10th, 2022 at 4:46 pm
Commented on: 220109

9:15 rx

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Jeffery Powell
January 10th, 2022 at 3:55 pm
Commented on: 220109

Beginner, 7:15.26

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Brett Eckles
January 10th, 2022 at 12:25 pm
Commented on: 220109

7:55 Rx


M/29/6’1”/200lbs

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Sam Meixell
January 10th, 2022 at 11:50 am
Commented on: 220109

5 rounds in 10:02 of:

20 wall-ball shots, 14#

10 deadlifts, 155#

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Matt Jones
January 10th, 2022 at 12:38 am
Commented on: 220109

7:24rx

fun and ow

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Antonio Alves
January 9th, 2022 at 10:56 pm
Commented on: 220109

Modified:

--

5 rounds for time of:

20 "wall-ball shots" w/ a 10 kg sandbag, as high as the ceiling allowed (about 2,5 m)

20 DB deadlifts w/ 2x 15 kg DBs

SCORE: 14' 15''

--

simple, not easy, indeed. good tips in the video.

6 km easy run just before WOD

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Lincoln Kerger
January 9th, 2022 at 10:45 pm
Commented on: 220109

Intermediate Scale

13:16


Transitions were too slow and I was just gassed - evident especially after seeing other's times. Don't have my compare to data. On the upside, 185# DL is the heaviest I've done in months since hurting my back. No pain so far.

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Luke Rodina
January 9th, 2022 at 10:32 pm
Commented on: 220109

Rx’d 7:05

40/170/69

(edited)
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Mike Munsee
January 9th, 2022 at 9:14 pm
Commented on: 220109

M 51/195/6’

Intermediate scale.

9:05.

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Christopher Voght
January 9th, 2022 at 9:11 pm
Commented on: 220109

Intermediate Option:

5 rounds for time of:

20 wall-ball shots

10 deadlifts

♂ 20-lb ball, 185-lb barbell

10:01

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Charlie Pokorny
January 9th, 2022 at 9:11 pm
Commented on: 220109

7:48 Rx'd

Nice WOD

m/53/5'11"/189#

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Troy Bruun
January 9th, 2022 at 8:49 pm
Commented on: 220109

5rds: 6:40


20 WB (10’ 20lbs)

10 DL (155lbs)


*thought the WB’s were going to be the tricky part but the DL’s felt way heavier than I anticipated after the WB’s*

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Greg Fairbanks
January 9th, 2022 at 8:32 pm
Commented on: 220109

Beginner scale +

3 rounds for time of:

20 DB Thrusters, 10# ea

10 deadlifts, 95#


6:20

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Sam K
January 9th, 2022 at 8:04 pm
Commented on: 220109

5 rounds for time of:

20 Wall Balls, 20 lbs to target on 9' ceiling

10 Deadlifts, 225lbs


6:46


M/30s/225lbs


Son:

5 rounds for time of:

20 Wall Balls, 20 lbs, 9' ceiling

10 Deadlifts, 135lbs

16:12


Teen/160lbs

(edited)
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Randy Crooker
January 9th, 2022 at 7:04 pm
Commented on: 220109

Rx 10:22


compare to 2-1-20

8:53

subbed 20lb dumbbell thrusters

115lb barbell deadlifts


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Daniel Robinson
January 9th, 2022 at 6:27 pm
Commented on: 220109

5 RFT

20 WB (20# at 9’6” target)

10 DL (185#)


10:39

(edited)
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John Clarke
January 9th, 2022 at 6:05 pm
Commented on: 220109

20lb ball, 8 foot target

170lbs deadlift


7:10, unbroken


Compare to:


16lb ball, 10 foot target

225lbs deadlift


9:20, all sorts of breaks.

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Michael Arko
January 9th, 2022 at 5:58 pm
Commented on: 220109

20 DB thrusters, 2x16-lb dumbbells

10 Deadlifts, 155-lb

6:52

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Mja 204
January 9th, 2022 at 5:08 pm
Commented on: 220109

M / 37 / 86.4kg


Rx'd - (Limited wall ball height due to ceiling height - 8ft)


6:25

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Aj Hanson
January 9th, 2022 at 4:48 pm
Commented on: 220109

RX

24:02


my wife

155 deadlift 10 reps

10 # wallball (didn’t have a 14)

8:29

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George Fryd
January 9th, 2022 at 4:36 pm
Commented on: 220109

20:45mins @RX (100kg, 10kg wall ball), wbs non-uniform (no gauge). Fairly stoked with time at 6degrees centigrade.

(edited)
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Jonathan Elmore
January 9th, 2022 at 4:34 pm
Commented on: 220109

8:20 #95 9ft ceilings also did 220107 first posted results there

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David Whiteman
January 9th, 2022 at 4:25 pm
Commented on: 220109

M48/5'7"/168

Scaled to 165# DL

11:55

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Jim Rix
January 9th, 2022 at 4:10 pm
Commented on: 220109

Scaled to 195# DL

13:22


200201: 11:16, 20# DB thrusters and 195#

150718: 12:06, walk balls and 185#


59/4’8”/156

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Charles Meyers
January 9th, 2022 at 3:58 pm
Commented on: 220109

Beginner Option:

3 rounds for time of:

20 wall-ball shots

10 deadlifts

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Coastie Nick
January 9th, 2022 at 3:22 pm
Commented on: 220109

Rx’d: 8:14


200301: 9:26


150718: 13:43

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Jim Rix
January 9th, 2022 at 4:12 pm

Nice progression! The opposite of mine…

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Fabian Delaflor
January 9th, 2022 at 3:00 pm
Commented on: 220109

5rds for time

20 thrusters 2(#10db)

10 deadlifts #105

10’20”

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Stacey Thompkins
January 9th, 2022 at 10:53 am
Commented on: 220109

M/47/6'2"/180#


Limited by ceiling height at work gym so scaled to 9' target and 205# DL's the rest as rx'd

8:07

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Jim Rix
January 9th, 2022 at 4:12 pm

Muy rapido. Nice job, and nice having a gym at work that allows this type of workout.

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Stacey Thompkins
January 9th, 2022 at 7:17 pm

Yes Jim we have a nice gym very lucky comes in handy when working 12 hour shifts

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Felipe Camargo de Freitas
January 9th, 2022 at 10:31 am
Commented on: 220109

5 Rounds For Time:

10 DeadLift 100kg

20 DB Thruster 8/8kg


14’55”

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Patrik Hermansson
January 9th, 2022 at 10:12 am
Commented on: 220109

5 rounds for time of:

20 wall-ball shots @ 8kgs

10 deadlifts @ 70 kgs


Time: 16:11


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QiHui Xing
January 9th, 2022 at 8:06 am
Commented on: 220109
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Chris Sinagoga
January 9th, 2022 at 1:47 am
Commented on: 220109

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Short and medium. Squatting with an emphasis on the midline, and squatting with a loss of connection. Also pushing an odd object, core-to-extremity are also themes.


ASSUMED

My deadlift technique is good enough to only do 10 reps per round


MAIN DECISION

Keep the range of motion/load and lose some intensity, or scale to preserve the intensity?


TECHNIQUE SCALE

5 rounds of:

20 wallballs

20 deadlifts (light weight)


CONSISTENCY SCALE

1 round

100 wallballs

50 deadlifts


INTENSITY SCALE

Lower and target height so both movements can be unbroken


MY STUFF

Tested out a few different variations of this, didn't really keep track of time


GENERAL FEAR LEVEL: 7

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