9:49 20lb med ball + weighted vest 

CFWUx2 5wb
14:11

8:41 rx
M/54/175/5'11"

next day

wu/ bike, slihps
skill/ slam ball drills

wod/		karen*
			150 wbs 6 kg
				8:37

post/ crosser, bike, walk
* on June 26th, 2021: 150 2db thruster 10 kg each, in: 13:32

13:37 - Rx’d

6:07

Last one was 6:08

Male 24y175cm84kg

6:04; 51 seconds faster than last year!

Did 10 AMRAP: single arm DB thruster -40lb. 
149 reps...no warmup or food prior 
Slow and steady 6-10 reps per side most of the way, then increased reps a little at the end as I increased speed. 70 at 5m mark....


182/43/176cm

Bad weather so did this inside to a 9’ target with 20lb ball.  

7:29

As RX’d:

10:30

43 / 6’0 / 195

8:02

Improved on last one (8:13)

Did this schedule:
Min 0-1: 0- 23 reps
Min 1-2: 23- 46 reps
Min 2-3:  46- 64 reps
Min 3 till 8: 10 reps and 10 dec rest or so  

Plan was sustaining 23 reps per minute on 2-3 and 3-4 , then 20, then 14m5, then 13, then 10.

As you can see i still have work to get to that muscular and cardio endurance.

Feeling a lovely burn inside the chest and larinx.

As rx'd

M/ 37y/ 174cm/ 75kg

Beginner option: 
75 DB thrusters 5lbs 
3:31 
Can try intermediate next time 

M/26/5'8"/160lb
CrossFit AFK

7:23 - Rx 

M/44/6’3”/215

8:31

prev:
M/36/6'3"/205
8:01

Prev:
6:36 (PR)
7:00 (PR)
8:44

Rx. 10:18

https://youtu.be/5GVjAmhZkX4

11.22 Rx.

JonMT

7:29 RX+ (12kg)

M/36/6'/172#

6:35 Rx
(10" PR)

Deo gratias

12:51
20lb ball 9.5 ft target

Compare to 210603: 12:54 rx

Rx - 9:23

5:08 with 8# ball, wanted to go ub and i did. Next time I'll do it with a 10

M/34
22lb/10kg ball; variable distance; 15:18

8:03

12 lbs ball
10 to 25 second rests at 35, 70, 100, 125

9:03
14 lb ball

As close to RXd as I could get. 18lb med ball used at the Y.

7:03.

210603 - 6:03 with a 10lb ball to 12'.

M/47/6'2/185#

Rx'd 
8:07

121919: 8:40 Rx
060321: 8:34 Rx
Today: 8:24 Rx

KLAS: 75 reps with volleyball untimed

10:46

10:23 min. RX

11:50

30lb and 11ft target 

M/49/86

20-->14#

8:55

4/2,3に行われた本町でのセミナーに参加しました！
楽しく、貴重な経験をさせて頂きありがとうございました！！

New to crossfit and didn't have a spot for wallball shots. Subbed a multigrip bar push press because the inner angle grip mirrors the "holding a ball" position better.

57lb bar X 150 reps 11:49

33/m/227lbs

Rx 7:32

9:38 Rx  (broke up into 15 sets of 10)

compare to 10:27 Rx on 210603

14:47

Intermediate 8:54

7:28 Rx
M48/5’10/185

9:19 Rx 

10 every :30 seconds to 70
8 every :30 seconds to 100
5s with short rest after 

m/43/155#

7:08Rx


210603
7:31Rx

191219
4:32 (Medball Thrusters)

Like 210603, no wall and no ball, so I did: 
--
"Karenster"
For time: 150 DB thrusters w/ 2x 7,5kg DB
TODAY: 9' 34'' (5 sets: 60+30 +20+20+20
210603: 11' 43'' (8 sets: 40/20/20/20/15/15/16/4)
--
8 km hilly run in the morning. 
Peace. 

10:01 Rx

Compare to: 9:42, 9' target and masked. Felt like I was moving faster than I was today.  Maybe that extra foot made all the difference. Also didn't pace it for better time today going for bigger sets. Shoulders were on fire afterwards.

Rx 10:02

8:51 RX

9:35, 17 seconds faster than last time. 

150 thrusters (2x)#15dbs
25-25-25-25-25-25
9:49

7:07

Rx’d: 8:15 (PR)

210603: 8:59

7:33 Rx'd
m/53/5'11"/190#	

Rx
7:50

20sec slower than 210603 time 😮‍💨
Sunday morning 🤷‍♂️

M/30s/225lbs

Karen
For time:
150 wall-ball shots
12 lb wall-ball 8:39

150 dumbbell thrusters, 2x 18lb dumbbells
6:24

Garage target, 8 feet.

6:33

1 set of 50, rest of 20. Only 1 wall-ball to the ear.

6:18 I felt great about the time. I thought my last was 6:57 but it was 6:25. Still a PR I’ll take it! Rested 30 min did again for fun 7:23

Scaled to 8 1/2' (Garage ceiling is 9' so it's just below that)
9:01
m/52/175
compare to
Scaled to 9' target
9:12
compare to was
9 1/2' target
8:01
m/48/175

11:24 with 10lb med ball

6:09 Rx

M/29/6’1”/200lbs

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and medium. A benchmark test for core-to-extremity stamina. Jumping, range of motion, and odd object are also themes.

ASSUMED
My squat for is good enough where I can focus on catching the ball and pushing through legs/arms burning.

MAIN DECISION
Game it as a benchmark or truly max out on your first set

TECHNIQUE SCALE
AMRAP in 15 minutes of:
15 wallballs
[pick one movement you suck at]

CONSISTENCY SCALE
Karen, but your workout stops when you break the rhythm

INTENSITY SCALE
5 rounds of:
Sprint 100 meters
30 wallballs
*rest as needed between rounds

MY STUFF
9:54., using Ol' Floppy. Not a great showing at all

GENERAL FEAR LEVEL: 7

I was a little bit afraid if the medball hit the mirror ;X