50-40-30-20-10 reps for time of:
Row (calories)
Wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Post time to comments.
Scaling:
This workout includes a high volume of each movement with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume.
Intermediate Option:
40-30-20-10 reps for time of:
Row (calories)
Wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Beginner Option:
30-20-10 reps for time of:
Row (calories)
Wall-ball shots
♀ 6-lb. ball
♂ 12-lb. ball
Comments on 210307
103 Comments
CFWUx2 sub 5wb for dips
27:32
20:15 RX
M/39/5’9”/195#
RX 19:37
21:23
No rower so subbed 1 SDHP (45 lbs. bar) for each calorie
No row available.
Intermediate option. To replace the rows, I chose double under.
160-120-80-40 D.U
40-30-20-10 W.B
15:00
21:33
Rx
18:37 rx’d. Felt good. Rowed at 11-1200 for the first 2, then sped up a bit. Went hard on the 10’s. No warmup. Well actually I practiced 3 sets of 5 wallball shots and rowed 5 calories if you can call that a warmup. I have something wrong with my left thumb joint again so I had to catch/throw the wallballs slightly differently, and I broke them: 12-11-10-9-8/12-11-9-8/12-10-8/12-8/10
177/41/69”
23:19
Rx’d
18:27 Rx 🥺🤮
Subbed run for row: 13:20
RX 14.43
19:17 @ RX option. This is a great chipper. 👌
40-30-20-10 @3 kg
14:15
40-30-20-10 @6 kg
12:55
Intermediate Option:
40-30-20-10 reps for time of:
Row (calories), Nordic track rower
Wall-ball shots
♂ 20-lb. ball to 10 ft.
17:00
Intermediate
16:21
20:39 Rx.
14:19 rx
40-30-20-10
17:43 min
scaled to female rx
23:00
23:16 RX (I think... not sure about my wallball target but looked to be about 9’
40-30-20-10 reps in 14:44 of:
Row (calories)
Wall-ball shots
20-lb. ball to 10 ft.
19:31 RX
M/53/5'10/225
19:35 RX
RX, 18:14
Rx’d 16:39
M/25/5'8"/155lb
CrossFit AFK
19:12 - Rx (held between 1000-1100 cal/hour)
19:49 rx+ with men’s wall ball weight.
19:45 Rx
RX adjustment to 24lb medball at 8ft
Result: 23:32
M/44/5'6"/139# ; 255 cals; 150/167 HR
26 y/o
155lbs
24:37
calories on echo bike
sub WBS with 45lb barbell thrusters
16:46 RX
17:57
19:47
no wall ball space, so subbed with double dumbbell thrusters (2x20# DBs)
thrusters: 18-14-10-8/16-16-8/12-12-6/14-6/10
RX 27:00
42 / 6’0 / 195
30:43 Rx'd
Should've scaled 🤦♂️
8 1/2' target
25:01
m/51/175
14:42 rx
Rx'd 23.10 😅👍
20:38
Rx 22:19
17:46 Rx
M 50/190/6’
No rower so subbed sdhp of 60,48,36,24,12. Wall balls to 9’ with a 20# ball. 14.41.
26:20 rx
15:47
50-40-30-20-10
Barbell SDHP @ 45#
Barbell Thrusters @ 45#
4:49/4:23/3:13/2:20/1:01
It was so cold this morning that I had trouble holding the bar the last 2 rounds
Rx’d 21:26
Modified / scaled to:
50-40-30-20-10 reps for time of:
DB SDLHP | 2x9,5 kg DB
Wall-ball shots with 9 kg sandbag to around 9 feet
SCORE: 24'58'
--
Well, this hurt... ! Shots were the hardest part 😫
A 10 km run (International Women's Day virtual race) in the morning probably didn't help ...
But a good one, nevertheless 👍
instead of row. burpees
22:44
rowed as prescribed and did the wall balls with a 20# ball, as I didn’t have a14#
F/41/5’6“/133
15:27
50-40-30-20-10
Cal Row
Medball Thrusters (20lbs)
Rx 19:15
36/195/5’9/M
Getting back to it after a long break. That was a fun workout. Thanks!
19:06 Rx
m/52/5'11"/200#
As RX
18:43
No rower! What’s a good sub???
Running distances???
See for example here: https://www.crossfit.com/faq/substitutions
In the case of rowing: "Sumo deadlift high pulls can take the place of a rowing machine. Use 45 lb. for men and 35 lb. for women, and count each rep as 10 m."
Thanks for the link & tips, Antonio!
I didn’t see them until after...I’ll be sure to try SDLHP for next time!
I did 9-10’ target w/15# med ball.
50-40-30-20-10
400m-400m-200m-200m
Runs! Time: 20:15 legs were trashed going into this! So pretty happy with it. Broke sets up: (15-15-10-10)
(15-15-10) (15-15) (10-10) (10)
probably could’ve done bigger sets & got a better time though!
2-400m runs & 3-200m runs
16:10 Rx
M/28/6’1”/200lbs
21:05 RX
stayed out of the dark place until the end
40, 30, 20, 10
Row
Wall ball 20lb
15:35
Avg. Heart Rate 143bpm
i should have kept the 50 in.
18:47 as prescribed.
37/male/6’1”/200lbs
M/37/165
subbed bike for row
wbs as rx
30:26
Subbed:
SDHP (45#)
10# ball
21:31
Slow going as I woke up yesterday with a pinched/pulled/? stiff painful neck/trap. Slightly better today.
Subbed/scaled:
2x sumo deadlift high pulls 45lb bar
20lb backpack toss to 10’ target (w/10lb ball + 10lb plate)
28:30
M/35/175lbs
No rower, subbed 500m, 400m, 300m, 200m, 100m runs. Only have a 10lb ball so tossed it to 12'. Runs got tough after each round of wall balls. Gotta make myself a 20# ball cause I feel like just throwing to a higher height isn't exactly a 1:1 sub.
16:05.
16:19rx @ fire station 5 in Chesapeake VA 👨🏼🚒
28:32 with assault bike and 15# db
I'm excited to have a bike to work on conditioning now but it sure hits different:)
Scaled - wall ball 14lb
24:01
M/57/76kg
Well, I started with the wall balls.
Subbed descending run times for the rows, crudely approximating the calorie metric as 10 cals as being equivalent to 30 sec of running. 40 or 45 would probably been more accurate, given my run speeds.
18:12
Nice work Jim - that's still a lot of WB! Today I ended up rowing an average of 10 cal/40 sec.
16:44 RX
Scaled: 9'6" ft. (max height of my garage)
19:23
40-30-20-10 reps for time of: scaled row for cal wall ball shots 16 lbs ball 16:48
As rx'd, 19:57.
This is basically the definition of a terrible WOD for me. All conditioning, two movements I hate, and large rep scheme. That said, this went pretty well honestly. Kept a good wattage on the rows, around 1100, and eased up the last 5 calories of each round (except the last) to try to normalize the heart rate before wall balls. Broke those 20-15-15 / 15-15-10 / 12-10-8 / 12-8 / 10.
48m/5'10"/185
Kudos for pushing yourself on 2 movements you consider to be weaknesses. Lots of folks (outside CF of course!) do what they like, which means what they’re good at.
28:11 Rx
M/55/6’1”/180
For time:
50-40-30-20-10
Row (cal)
Wallballs (20 lbs to 10 ft)
Rx (masked)*: 17:18
*mask felt especially like death on this wod
Excellent work - even with a mask, I think you would get a great placing in the Open!
Scaled
For Time
50-40-30-20-10 Row cal
30-30-30-30-30 Med-ball Cleans 20#
23:11
My shoulder didn’t feel like playing with the wall ball today.
17:15
Nice work!
M/46/6'2"/185#
Modified the wallballs to "taters" (KB wallballs) with a 44# KB the rest as rx'd
21:29
21:14, ass kicker...
28:34 Rx
278 calories. Average heart rate 150
M 53/68”/157 lbs
M/59
ECHOvs C2
21:10
19:19Rx
Subbed/scaled to:
2x20#DBs SDHP per 1 cal row
2x10#DBs thrusters for wall balls
10:00
18 minutes, 8 foot target.
10# WB
22:27
Sub/scale 50-40-30-20-10
calories on elliptical trainer
dumbbell thrusters, 2x16lbs DBs
24:22
Elliptical took 16:32 which is super-slow!! Normally I'm at or under 10cal/min. Yesterday I did an 8k (muddy!) trail run and I'm feeling the leg fatigue.
20:38 Rx
Didn't want to go to 'that place' today. Tough workout regardless. Cheers to all you sub 20's.
Rx: 23:58
20:03 rx
too Many breaks during the wall balls to go sub 20. Cheers to those that did this one didn’t feel great. Walking will be an accomplishment the rest of the day
Very difficult : Rx 23'23'' (France 12 am)
Had to sub for assault runner cals no row available did 11:03
RX:17'10''.
20:01 I don't have a row so I subbed for calories running in the treadmill
19:36 RX
23:52 RX
Wallballs 🤢💀
Champions Club Scaling Notes
RANT
Nothing to rant about.
WHAT ABOUT THE MOVEMENTS
Row themes - monostructural movement always done just at the edge of where stamina would cause us to slow down
Wallball themes - squatting with a loss of connection, core-to-extremity, pushing with skill, accuracy, jumping with tons of ROM, odd object
MAIN DECISION
Emphasize the run or the wallball?
TECHNIQUE SCALE
As is.
CONSISTENCY SCALE
For time:
Row 150 calories
150 wallballs
INTENSITY SCALE
Sprint the row, do what Jesus tells you on the wallball.
INJURY SCALE
Upper body - run, one-arm dumbbell thruster
Lower body - AMRAP in 20 minutes of: 20 dumbbell push press, 15 GHD sit-ups (or regular sit-ups)
MY STUFF
16:30, subbed runs of 500, 400, 300, 200, and 100m. Probably didn't quite equal out.
GENERAL FEAR LEVEL: 7
Early on this one with rest day tomorrow...rx 19:26