Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for wall ball

WOD #325 – 1 March 2011

W/U: 10 min @ 1 min (2 hangpowersnatch, 4 hollow rock, 15 sec HSH)

WOD: Row 1000m
100 Double Unders
50 Jumping Pull-ups
40 Wallball (12/8)
30 KB Swings (35/25)
20 Burpees
10 Pull-ups – scaled to 2 purple bands
Run/Row 1000m (opted to row)

time = 24:28

notes:  I need to learn to DU.  Closest I came to puking in over a year.

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WOD #250 – 4 October 2010

W/U: row 200m

WOD: Paleo Challenge Baseline

Part I
You have exactly 15 minutes to establish a 1RM Squat. Hip crease must clearly pass parallel.
85×4, 105, 125, 135, 140, 145(F)

Part II
AMRAP
2 Min Wallball, 20@10′, 12@8′ = 50
1 Min Rest
2 Min Push Press, 75/55 = 26
1 Min Rest
2 Min KB Swing, 1.5/1 = 49
1 Min Rest
2 Min Box Jump, 24/20 = 35

total = 160 RX

Notes: happy with these numbers considering busted knee/shin/ankle

WOD #145 – 21 March 2010

W/U: 100 single unders, group stretching

WOD: As many rounds in 20 minutes;
20 Unbroken Wall Balls, 20#/14# to 10 ft (scaled to 8# @ 9 ft)
20 Unbroken Double Unders (scaled to 40 DU’s in 1-1-2-1-1-2-1-1-2 pattern)

4 rounds (3 rnds @ 40 DU’s, 1 rnd @ 20 strung DU’s)

notes: this was challenging for 2 main reasons: 1 last WOD was 9 days ago, 2 I can’t string DU’s.

WOD #113 – 21 January 2010

W/U: group, samson stretch, dynamic stretching

WOD: Squat Clean 1-1-1-1-1-1-1
55-65-70-75-80-85(PR)

10 Rounds
30 seconds Walballs, 20/16 lbs (scaled to 8#)
30 seconds KB Swing, 1.5/1 pood (scaled to 30# @ shoulder height)

total reps = ? something over 120 (got at least 12 KB swings per round), Paleo diet Day #12

WOD #99 – 30 December 2009

W/U: 3x (10 squat thrusts, 10 dive bombers, 10 KTE, 10 DB push press)

WOD: Push Jerk 1-1-1-1-1-1
65-70-75-80(PR)-85(F)

42 8ft Wall Ball, 20/12 lbs
21 Pull-ups (green band)
30 Wall Ball
15 Pull-ups
18 Wall ball
9 Pull-ups

time = 9:40

WOD #84 – 3 December 2009

W/U: 2x (10 OHS, 10 SPT, 10 push ups, 10 sit ups), group

WOD: Deadlift
3-3-3-3-3: 115-135-145-155-165(DNF)
1-1-1: 175(PR)-175-165

AMRAP in 10 minutes of:
Medicine Ball Clean Wall Balls, 20/16 lbs
reps = 70 or 80?  lost count

WOD #12 – 3 July 2009

W/U: 3x (samson stretch, 10 pushups, 10 SPT, 10 OHS, 10 lunges, 5 push jerk [35#])

WOD: Karen

150 Wallball (20/16) (scaled to 12# ball)

time: 11:40