Saturday

241207

Workout of the Day

27

For time:
150 burpees
150 wall-ball shots

Partition the reps as needed to complete the work as quickly as possible.

♀ 14-lb medicine ball to 9 feet
♂ 20-lb medicine ball to 10 feet

Post time to comments.

Scaling: Today’s workout is a “choose your own adventure.” Break up the reps and switch exercises in any fashion you choose. Expect the burpees to conflict with the wall-ball shots with regard to the pressing of the burpee and the throwing of the med ball. Because of this, you may consider smaller sets of each movement with more switching back and forth. Choose a loading for the wall-ball shots that allows you to complete at least 10 unbroken reps every time you pick it up. As for the burpees, breaking up 150 reps into smaller sets looks less daunting. Find a rep scheme that works for you.

Intermediate option:
For time:
120 burpees
120 wall-ball shots

Partition the reps as needed to complete the work as quickly as possible.

10-lb medicine ball to 9 feet
14-lb medicine ball to 10 feet

Beginner option:
For time:
60 burpees
60 wall-ball shots

Partition the reps as needed to complete the work as quickly as possible.

6-lb medicine ball to 9 feet
10-lb medicine ball to 10 feet

Coaching cues:
Don’t waste time getting to the floor on your burpees. Gracefully “fall” to the floor. This technique saves your arms from excessive fatigue and speeds up your burpee cycle time.

Resources:
The Burpee
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Comments on 241207

27 Comments

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ART SHELDON
February 9th, 2025 at 2:34 pm
Commented on: 241207

M56/150


150 Burpees

150 Wall Ball 20# - 8'


20:28

Did 10 sets of 15 each.

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Kolbey Wegner
January 13th, 2025 at 4:33 pm
Commented on: 241207

25:16, 10 sets of 15

used 14lb wall ball

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Kim Uimyung
January 8th, 2025 at 9:20 am
Commented on: 241207

Bf 150, Db thruster 12kg 150: 20" 49

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Valentina Innocenti
December 21st, 2024 at 1:23 pm
Commented on: 241207

5 round

30 burpees

30 wall ball

Rx

+-4’06” a round

total time 20’27”

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Ralph Keeley
December 16th, 2024 at 5:09 am
Commented on: 241207

M/38/6’/174#


24:14 Rx

(17-16-15-14-13-12-11-10-9-8-7-6-5-4-3)


Deo gratias

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Mathieu Lacoste
December 12th, 2024 at 6:13 pm
Commented on: 241207

rx

20:43

🔥

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Mitch Greene
December 11th, 2024 at 3:39 am
Commented on: 241207

RX w/ 25lb ball - 19:37

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Karissa Van Liew
December 11th, 2024 at 1:46 am
Commented on: 241207

150 burpees

150 wall balls 4kg

18:42

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Jared Jorgensen
December 10th, 2024 at 10:36 pm
Commented on: 241207

New to CrossFit! Age 44. Male

Rxd this. Broke this into 10 sets of 15

Time: 22:12

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Angela Marie Haist
December 10th, 2024 at 8:05 pm
Commented on: 241207

10# WB, 150 reps of each

Descending reps of 18-17...8-7

24:42

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James Gentile
December 10th, 2024 at 11:24 am
Commented on: 241207

Rxd at the Y post 241209.


25:00


started with 15 reps then dropped to 10 reps at the halfway point. Grinder.

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Luis Oliveira
December 10th, 2024 at 7:46 am
Commented on: 241207

19:56

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Mike Munsee
December 9th, 2024 at 9:33 pm
Commented on: 241207

M 54/205/6’

21:08.

Sets of 15.

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Pharm Daddy Frank
December 9th, 2024 at 9:12 pm
Commented on: 241207

8 sets of 12 each. 20lb wallballs to 9 ft target. Not for time.

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Michael Arko
December 9th, 2024 at 9:04 pm
Commented on: 241207

Subbed 2x15lb dumbbell thrusters for wall balls

23:17

Completed 120 (int) at 18:16, then pushed on to finish.

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Mitchel Jordan
December 7th, 2024 at 11:39 pm
Commented on: 241207

23:14 intermediate option

I did 15 to 1

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Lashaw Towles
December 7th, 2024 at 7:26 pm
Commented on: 241207

15:30

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Charles Meyers
December 7th, 2024 at 5:23 pm
Commented on: 241207

14:25 beginner option

12 lb med ball

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Cheyenne Ward
December 7th, 2024 at 4:38 pm
Commented on: 241207

19:47 RX that was a hard one🥵

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Jonathan Elmore
December 7th, 2024 at 4:01 pm
Commented on: 241207

Rx 21:55

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Athanasios Bakogeorgos
December 7th, 2024 at 2:31 pm
Commented on: 241207

M50/77/179

Rxd

26:59

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Aleksandr Sneg
December 7th, 2024 at 1:34 pm
Commented on: 241207

M 50/180cm/76kg


120 burpees

120 dumbbell thrusters, 9,5kg dbs


25:41

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Marco Rossi
December 7th, 2024 at 11:47 am
Commented on: 241207

M-43/179/77kg:

For time:

- 150 burpees

- 150 Wall ball (130 thruster@DxKB12kg)

Time: 23’48’’

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Ricardo Pereira
December 7th, 2024 at 10:55 am
Commented on: 241207

18:16 beginner

5 burpees

5 wall shot cycled until 60 reps

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Jonathan Elmore
December 7th, 2024 at 4:02 pm

Great Job!

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McCoy Turner
December 7th, 2024 at 5:05 am
Commented on: 241207

18:50 Rx. I drastically underestimated this and started with much bigger chunks than I could handle! Ouch!

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Jonathan Elmore
December 7th, 2024 at 4:02 pm

Nice work!

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