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Tuesday

220920

Workout of the Day

42

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-in box, 14-lb ball
♂ 24-in box, 20-lb ball

Post time to comments.
Compare to 211001.


Scaling:
This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.

Intermediate Option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-in box, 14-lb ball
♂ 24-in box, 20-lb ball

Beginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

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 220920

39 Comments

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Blas Raventos
January 10th, 2023 at 10:55 pm
Commented on: 220920

27:51

Ub box jumps e round

2 sets 20/ 10 x wall ball e round

Rel long breathing breaks


Running got increasingly harder.

Felt a little anxious before. Reminded me its doable keep going , only 20, just 10, lets do this.

Feeling amazing now.


TY CF

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Jeffrey Howard
December 16th, 2022 at 8:45 pm
Commented on: 220920

M/27/5'8"/170lb

CrossFit AFK


27:22 - Rx (Not a PR but still under 30 so that's good. Runs have been hard lately. Legs are also massacred from the tabatas and heavy squats. "Cardio" felt all right but the muscles were pumped and slow after round one. I'm going to crush this next time.)

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Jeff Chalfant
October 11th, 2022 at 8:34 pm
Commented on: 220920

30m cap/30 wallballs short of completion. As rx’d. No warmup/slow runs. Mostly rebounding box jumps. 12/10/8 rep sets for wallball shots. First long intense cardio WOD in a while. Lungs hurt from the smoke, which is rated as moderate today, but no asthma recently.


last time 30:59 to completion


176#/43yo/176cm

(edited)
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Nate Gordon
October 6th, 2022 at 5:29 pm
Commented on: 220920

29:41

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Greg Fairbanks
September 24th, 2022 at 6:17 am
Commented on: 220920

Beginner-ish Scale

3 rds for time

10 stair sprints, basement stair

20 box step ups, 2nd garage stair

30 squats, strict


13:43

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Alexandre Beaulieu
September 23rd, 2022 at 10:59 pm
Commented on: 220920

29:20 Rx

M/35/197

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Az Native
September 23rd, 2022 at 10:43 pm
Commented on: 220920

28:25. Did 20 reps for BJ and WB

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Jay Rinaldi
September 23rd, 2022 at 3:46 pm
Commented on: 220920

36:43 14lb wall ball, 18” box jump

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Andres Felipe Jimenez Echeverry
September 22nd, 2022 at 4:12 pm
Commented on: 220920

Rx

28:45

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Guilherme Souza
September 22nd, 2022 at 1:12 pm
Commented on: 220920

Rx'd

25'21"

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Vanessa Miller
September 22nd, 2022 at 12:57 pm
Commented on: 220920

25lb thrusters for wall balls

29:15

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Daniel Pentecost
September 22nd, 2022 at 11:30 am
Commented on: 220920

45:13.33


18” box

14 lb ball

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Aaron Le-Flay
September 22nd, 2022 at 8:09 am
Commented on: 220920

RX but, switched 400m run for 1000m Bikerg as no place to run.


@24:48

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Juan Carlos Bermudez Briceno
September 22nd, 2022 at 1:19 am
Commented on: 220920

4 rounds

0.25 miles on treadmill

30 box jumps on 20” box

30 thrusters instead of wall balls 2x22.5lbs


25:15

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Antonio Alves
September 21st, 2022 at 11:15 pm
Commented on: 220920

Modified, using 2x 7,5 kg DB:

--

5 rounds for time of:

50 DB SDLHP

30 DB weighted box step-ups

30 DB thrusters


> 30'13''

--

Peace.

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Reymond Kiddoo
September 21st, 2022 at 5:46 pm
Commented on: 220920

28:08 (3rounds)

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Lynette Vrba
September 21st, 2022 at 4:24 pm
Commented on: 220920

37:06 (1st time)

15 lb dumbbell thrusters as a sub for wall balls

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Steve Day
September 21st, 2022 at 3:45 pm
Commented on: 220920

5 rounds

400m run on treadmill 1% incline

20” box

2x25lb dumbbells thrusters


23:39

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Allan Fleck Jr.
September 21st, 2022 at 1:22 pm
Commented on: 220920

29:32 Rx

M/42/195#

(edited)
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Mike Munsee
September 21st, 2022 at 12:53 pm
Commented on: 220920

M 52/195/6’

Three rounds. Wall ball target 9’.

18:00.

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Benjamin McEwan
September 21st, 2022 at 12:01 pm
Commented on: 220920

4 rounds:

400 m run

30 box jumps (20in)

30 wall balls (20#)


Time - 34:07

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Becky Hatlee
September 21st, 2022 at 5:29 am
Commented on: 220920

Beginner as prescribed.

19:54

==========

50yo/5’7”/116#

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Kevin Owen
September 21st, 2022 at 1:41 am
Commented on: 220920

Beginner: 9:20.

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Sean Bowrin
September 21st, 2022 at 12:36 am
Commented on: 220920

39:43


1 mile warm up run.


Sub wall balls w 45 lb thruster in garage

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Sam K
September 20th, 2022 at 11:45 pm
Commented on: 220920

Too much leg for a week! Still can't walk from front squats and weighted lunges.


Rx

Wall balls were up on deck which I think classifies this as Rx+ with those extra 6 stairs/round 😏


30:20


Son(14)

4 rounds

33:21

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Kristine Goodman
September 20th, 2022 at 11:29 pm
Commented on: 220920

32:31 5 rounds for time. Subbed Air squats for wall balls

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John Clarke
September 20th, 2022 at 9:38 pm
Commented on: 220920

400m run

30 box jump - 24"

30 wall ball - 20lbs, 8 feet


25:03


Compare (190722)


.25 mi run on treadmill

30 box jump - 20"

30 wall-ball - 18lb ball, 10 feet


26:36

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Christopher Voght
September 20th, 2022 at 9:23 pm
Commented on: 220920

Intermediate Option:

4 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♂ 24-in box, 20-lb ball

29:25

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Matt Lee
September 20th, 2022 at 9:21 pm
Commented on: 220920

Empty barbell thrusters for wall balls

39:45

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Coastie Nick
September 20th, 2022 at 9:02 pm
Commented on: 220920

Rx’d: 30:30


211001: 32:19


190722: 37:04

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Kevin Partington
September 20th, 2022 at 8:44 pm
Commented on: 220920

39:02


First endurance workout in a while so definitely tired me out. I'm used to lifting weights, but just starting my journey in CrossFit/endurance.

(edited)
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Brian Louchis
September 20th, 2022 at 7:59 pm
Commented on: 220920

24:37

20" box, 25 lb plate thruster

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Marianne Truax
September 20th, 2022 at 5:36 pm
Commented on: 220920

Beginner Option:

3 rounds for time of:

Run 400 meters

20 box step-ups

30 squats


Time is 21:43. I did not complete all 30 squats in the first round due to leg muscle fatigue but I completed the other two rounds fully. I probably completed 20 squats if I had to guess.

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Jonathan Elmore
September 20th, 2022 at 5:00 pm
Commented on: 220920

30:06 9’ ceiling on wall balls

Considering I can barely walk, because my legs are sore from the Front squats on Sunday. I’m good with the time. But 7 seconds faster would have been great!

211001 37:43

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Lee Robinson
September 20th, 2022 at 3:59 pm
Commented on: 220920

Lee (Sub 10Kg DB Thrusters) 30.24

Noah (Sub 5Kg DB Thrusters) 32.52

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Luis Oliveira
September 20th, 2022 at 10:41 am
Commented on: 220920

29:10


4 rounds of wall balls done 10 by 10. Last set unbroken!

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Steven Thunander
September 20th, 2022 at 2:33 am
Commented on: 220920

Globo scale: If you do not have a medicine ball today sub dumbbell thrusters 20/15 lb dumbbells. If you have a medicine ball but can't throw it on the wall toss it into the air 10 feet and catch it in a manner similar to a wall ball, if ceiling clearance allows. Box jumps can be done on a bench or platform if no boxes are available, or you can build your own box if the gym has those aerobic step things, 10 plus the top gives you a 24" box, 8 plus the top is a 20" box. Be careful as this box isn't as stable, so perhaps set it up next to a wall for additional stability. Subs for runs are 500m row or 25 calories assault or echo bike. If you are using a conventional treadmill for the runs use a slight incline.


Consider your facility, it may be easier to do this in a gymnasium or outside if your weight room has low ceilings. When I did this wod at my YMCA years ago I tossed a medicine ball on the wall in the gymnasium, there were tumbling mats stacked up in there that I used as my box jump platform, and a door from the gymnasium led up to the upstairs track for the runs (11 laps equaled a mile, so I did 3 laps per round).

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Chris Sinagoga
September 20th, 2022 at 12:18 am
Commented on: 220920

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

A evil joke played on an OG named Kelly Moore. Gymnastics, weightlifting, monostructural mushed together into a brutal test of capacity in all three. Jumping with elasticity, squatting without connection, odd object, pushing, core to extremity.


SHORT MEDIUM LONG


LIGHT

x

MEDIUM


HEAVY


TECHNIQUE SCALE

As is, cut the weight and height down so you can keep it at a 6 or so for intensity, allowing the form to stay better


CONSISTENCY SCALE

Mush everything together into 1 round?


INTENSITY SCALE

Do each individual round for time, rest as needed between rounds


MY STUFF

16:57 as rx'd, a little less than 20 seconds off my pr from 2010. Really surprised and happy with this one. Took it at around an 8... a 9 might have gotten a pr.


GENERAL FEAR LEVEL: 9

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Charles Meyers
September 20th, 2022 at 12:07 am
Commented on: 220920

Beginner Option:

3 rounds for time of:

Run 400 meters

20 box step-ups

30 squats

15:40

(edited)
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