Tuesday

220920

Workout of the Day

37

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

35 Comments

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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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