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Thursday

220811

Workout of the Day

42

3 rounds for time of:

800-m run
50 wall-ball shots
30 toes-to-bars

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

Post time to comments.


Scaling:
Newer athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed, with a 30-minute time cap.

Beginner Option:
3 rounds for time of:
400-m run
25 wall-ball shots
15 hanging knee raises

♀ 6-lb ball ♂ 10-lb ball

The Wall-Ball Shot

As an example of high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, we offer our “wallball” exercise. This exercise is largely a front squat and push-press combination. The functionality of throwing or shooting an object from overhead and standing up is hopefully obvious.

Watch The Wall-Ball Shot

Comments on 220811

48 Comments

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Medician Inc
December 19th, 2022 at 8:23 pm
Commented on: The Kipping Toes-to-Bar
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Leonel Manzilla
November 16th, 2022 at 6:55 am
Commented on: 220811

34:00 Rx 3 rounds

24y175cm male

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Dan Damaska
October 25th, 2022 at 1:45 am
Commented on: The Kipping Toes-to-Bar

4 rounds as rx

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MICHAEL JONES
October 24th, 2022 at 3:30 pm
Commented on: The Kipping Toes-to-Bar

6x3 Strict Press at 135 lbs., then today’s WOD.

Practiced MB Cleans prior to.

Finished Rx with 8 rounds.

(edited)
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Gregory Orsi
September 29th, 2022 at 9:03 am
Commented on: 220811

22min58 rx

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Nate Gordon
September 17th, 2022 at 4:08 pm
Commented on: 220811

34:24

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Morgan Greene
September 7th, 2022 at 5:35 pm
Commented on: 220811

29:20

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Jeff Chalfant
September 1st, 2022 at 8:57 pm
Commented on: 220811

32:58 but with 30lb med ball front squats instead of 20lb wall balls to encourage high rep sets and try to keep HR lower but still work the shoulders a little.


Tried to take it super easy on the runs. 4:10 round 1.


180/43/176cm

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Jeffrey Howard
August 28th, 2022 at 10:31 pm
Commented on: 220811

M/26/5'8"/165lb

CrossFit AFK


29:35 - Rx (Runs were under 4-minutes each, and each one did gradually get slower each round. Wall-ball shots were all done in sets of 26/14/10. I did do an extra rep on the first and last rounds because I missed my target height. This is where I lost the most time in the final round, as I wanted to rest a ton between my sets. All the T2B's were sets of 5. I had to do an extra rep on both the first and last rounds, too, because my feet missed the bar.)


Lesson Plan

Warm-up

5-minutes of:

10-second hollow hold

5 Squat therapy reps on the wall

20 jumping jacks

Specific Warm-up

10 active shoulders

10 lat activates

5 strict knee raises

5 strict leg raises (low-target)

5 strict mid-target leg raises

5 strict toes-to-bar

1-3 strict weighted toes-to-bar

Build-up

100m run

5 push press wall-ball shots

100m run

5 med-ball front squats

100m run

5 med-ball thrusters

100m run

5 wall-ball shots

Workout of the day

-Smooth is fast

Cool-down

20 med-ball transfers

-laying down holding a light ball between the feet, lifting to your hands, and passing the ball overhead. Lift the ball up and over to your feet to lower it back down.

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Douglas London
August 20th, 2022 at 8:25 am
Commented on: 220811

32:01, 24 toes-to-bars first round at 10:00 then 30 hanging knee raises the second and third (12-Aug-2022)

(edited)
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Artie Di
August 17th, 2022 at 12:26 pm
Commented on: 220811

54yr male. as of now have a torn meniscus in left knee .

RX'd

time 29:57

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Alexandre Beaulieu
August 16th, 2022 at 12:13 pm
Commented on: 220811

24:45...did pull up instead of t2b. Read too fast...

M/35/197

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Will Poston
August 15th, 2022 at 11:48 am
Commented on: 220811

26/M/155

rx. 28ish mins

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Hershel Praeger
August 14th, 2022 at 11:14 pm
Commented on: Workout Demo

½ RX 👇👇👇

1️⃣400 M

2️⃣25 wall ball @ 14lbs

3️⃣15 L -sit Kipping (knees flexed/ extended)

×3 rounds

17:49 seconds

Sweet 😓 😰

#Bring on stamina 🔋

#giveitallyougot

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Ralph Keeley
August 13th, 2022 at 9:38 pm
Commented on: 220811

M/36/6'/174#


2 rounds + 9 TTB at the 30:00 mark

(finished final 21 TTB untimed)


Deo gratias

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Tyler Hawkins
August 13th, 2022 at 3:41 am
Commented on: Workout Tips for 220811

24:46 scaled

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Chris Meldrum
August 12th, 2022 at 8:16 pm
Commented on: 220811

As rx’d, 31:03. 


Not in my wheelhouse, but got it done.  Paced pretty well, about as hard as I can go without redlining.  Runs were 3:30-4:00.  Wall balls 20-15-15 / 15-15-10-10 / 10’s.  T2B were 8-8-8-6 / 10-10-6-4 / 8-8-7-5-2.


49m/5'10"/180

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Greg Fairbanks
August 12th, 2022 at 7:42 pm
Commented on: 220811

Very pressed for time, so did a quick setup version


3 rds

Row 400m, Concept2, res 10

25 squats

15 abmat situps

20 knee pushups


Forgot timer but I pushed through tough with no breaks and got quite sweaty and outta breath ;)

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Dillon Bramblitt
August 12th, 2022 at 6:54 pm
Commented on: 220811

Time= 45:13


*Subbed 25kg KB Goblet Squats for Wall Balls

*Nasal Breathing Only Throughout

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James Gentile
August 12th, 2022 at 3:49 pm
Commented on: 220811

completed 8/12 in the a.m. run loop is closer to 950 m after two laps. used 10lb ball to 12' tree branch x50. T2B as RXd.


32:30.


wall balls unbroken rounds 1 and 2. mailed it in on the last round of T2B after being unable to keep it under 30 minutes. only 10 or less kipping each round, remainder strict.

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Michael Arko
August 12th, 2022 at 2:18 pm
Commented on: 220811

Out earlier in the week - did this today, Friday 8/12

Subbed 50 dumbbell thrusters for 50 wall balls (2x 15lbs dumbbells)

28:58

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Jon Abundis
August 12th, 2022 at 4:20 am
Commented on: 220811

Scaled, 23:13

450m Run

25 WB (10 lb, 9 ft)

15 Hanging Knee Raises


*I got wrecked lol*

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Mike Munsee
August 12th, 2022 at 12:37 am
Commented on: 220811

M 52/205/6’

Scaled the wall balls to a 9’

target and t2b to 3/4 t2b, about 4 inches away from touching the bar. It was 95 degrees, 29:30.

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Antonio Alves
August 12th, 2022 at 12:03 am
Commented on: 220811

Modified:

--

2.5 km run

Then:

50 9 kg sandbag throws, no target

30 toes-to-dumbbells

30 hanging knee raises


Total session: 39'23''

--

Peace.

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Sean Bowrin
August 11th, 2022 at 11:45 pm
Commented on: 220811

27:35


800m

30 bb thrusters

20 knees to chest

(edited)
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Coastie Nick
August 11th, 2022 at 9:06 pm
Commented on: 220811

Rx’d: 29:26

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Dezert Sky Kiddoo
August 11th, 2022 at 8:34 pm
Commented on: 220811

38:06 rx

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Dave DeCoste
August 11th, 2022 at 8:14 pm
Commented on: 220811

27:20 Rx

M/44/5’8”/165

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Steve Day
August 11th, 2022 at 8:02 pm
Commented on: 220811

27:28

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Luis Oliveira
August 11th, 2022 at 5:47 pm
Commented on: 220811

6 Kg (14lb) ball to 3m target (10ft)


At 29:30 I had all last round's 30 T2B to do.


32:24 total time.

(edited)
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Kobe Breazeale
August 11th, 2022 at 5:07 pm
Commented on: 220811

3 rounds for time of:

25 wall balls

15 knees-to-elbows


didn’t do the ruining due to knee hurting

10:25

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Az Native
August 11th, 2022 at 4:12 pm
Commented on: 220811

28:58, subbed 400m run, KTE for T2B at work.

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Jonathan Elmore
August 11th, 2022 at 4:06 pm
Commented on: 220811

25ish timer prob. Rings for TTB and 9ft ceiling

Wife beginner scale 10lb. ball ground to over head 20:24

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Andi Ommsen
August 11th, 2022 at 2:53 pm
Commented on: 220811

800m row

50 Wall ball 22 lb

30 hanging knee raises


2 rounds 19:24

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Adian Hendriks
August 11th, 2022 at 2:08 pm
Commented on: 220811

3 rounds for time

Beginner option:

done the workout at gym so for the run:

20m x 20 for 400m run

25 wall ball 8kg, 3m target

15 toes to bar

time: 20:37

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Chris S
August 11th, 2022 at 2:04 pm
Commented on: 220811

The “whatever-lies-between-beginner-and-intermediate” version. Early morning w/o at home.


4 rounds for time:

400yd run

30 “wall-ball” shots - 25lb cobblestone

30 hanging knee raises


26:24

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Charles Meyers
August 11th, 2022 at 1:32 pm
Commented on: 220811

Beginner Option:

3 rounds for time of:

400-m run

25 wall-ball shots 16 lbs

15 hanging knee raises

20:56


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Beatrice Franceschini
August 11th, 2022 at 12:49 pm
Commented on: 220811

20’ emom (10 rnds) back squat. (80kg)


row/no run

ghd /not2b


22 time c. 2 rnds plus 800 row 8 wall ball

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Aaron Brumit
August 11th, 2022 at 12:29 pm
Commented on: 220811

2 rounds:

.6 mile run

40 wall ball, 20 lb ball, 10 ft target

25 toes to bar

26:36


ttb killed me. Should’ve done knees to chest.

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Tom Cuff
August 11th, 2022 at 12:07 pm
Commented on: 220811

2 rounds even, capped at 30. Absolute train wreck


800m run

50 DB thrusters (25#)

30 toes to rings

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Nik Vanichev
August 11th, 2022 at 9:30 am
Commented on: 220811

Completed the task in 27:06

I did this task as a morning workout.

Good luck to everyone and have a great workout

My workout

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Robin Frei
August 11th, 2022 at 6:16 am
Commented on: 220811

Beginner Version in 13:30

Happy with that

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Chris Sinagoga
August 11th, 2022 at 4:18 am
Commented on: 220811

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Monostructural, gymnastics, weightlifting. Pushing with the hips, pulling with the hips, core to extremity, squatting, and kipping are also themes.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


ENDURANCE SCALE

6 rounds, split the reps and distance in half


STAMINA SCALE

Mush everything together into 1 round. 1.5 miles, 150 wallballs, 90 toes to bar


COORDINATION SCALE

As listed, maybe cut the run if needed, and cut the range of motion so you can find a rhythm


MY STUFF

23:19 (shouts to Monster's Inc) as rx'd


GENERAL FEAR LEVEL: 7

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Jose Espinosa
June 1st, 2020 at 6:49 pm
Commented on: The Kipping Toes-to-Bar

Beautiful movement I love it 😎👍

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Brian Hagedorn
June 1st, 2020 at 2:59 pm
Commented on: The Kipping Toes-to-Bar

Comments broken for the WOD?


11:41


Scale: knee to armpits and 30lb barbell thrusters (now wall ball available)

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Grant Shymske
June 1st, 2020 at 12:44 pm
Commented on: The Kipping Toes-to-Bar

Great movement demonstration and break down.

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Shawn Thompson
June 1st, 2020 at 11:30 am
Commented on: The Kipping Toes-to-Bar

31\m\205

16:21

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Richard McGuire
June 1st, 2020 at 9:09 am
Commented on: The Kipping Toes-to-Bar

15:50, did it the wrong way around 🤦🏼‍♂️🤷🏼‍♂️ WB before toes to bar. Was on the 15's before I noticed. This was great today, thanks CrossFit.com

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