CFWUx2 sub 5wb for dips
6:49

5:03 RX

M/39/5’9”/195#

8'30" RX

28/20/12
20lb
7:00min

3'40"

4:03
Only had 20 lbs. ball and nor rower, so used SDHP (45 lbs. - 21, 15, 9). 

6:33
20 lb ball to 10-ft target
Rx row 

7:15 beginner. Had to sub Db. Elliptical the rest of the workout time. 

4:52 as rx’d. Didn’t reset the rower and rowed slower (1000/hr) on 21/15 calories so I could go unbroken on wallballs. Then I went ham on round 3, rowing at nearly 2000cal/hr. Damper low 8. 30lb wallballs don’t make me feel new to wallballs anymore, but they aren’t easy that’s for sure. 

179/41/69”

did Fran w/20# dumbbells

5:35

M/34/6'/175#

4:43 Rx

M/31/6'/190
20# ball
6:03

M/25/5'8"/155lb
CrossFit AFK

5:35 - Rx (first time using a 30lb med-ball)

5:42 rx

42-21
30-15
18-9
20 kg db SDHP + thrusters

4:46

Intermediate Option:
21-15-9 reps for time of:
Wall-ball shots
15-12-9 cals on Assault bike 
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Time: 5:35

6:46 - 20# to 9’ and cals on bike

Intermediate 
4:20

Female 
Rx 6:10

34 / M / 5'9" / 137lbs

15-12-9:
25lb dumbbells thrusters
45lb dumbbell SDHPs

28:14

Yikes...  Had to stop and regroup after the first two rounds.

for time: (5:08)
21-15-9 reps
Wall-ball shots 20#
32-23-14 reps
SDHP (45#)
 

NOTES:

Short and sweet! Still have some heel pain.  Swollen right wrist from falling last Monday. 

*30 lb wall ball 

RX - 5:35

13kg WB, 4:27

Did Monday again

Rx 5:24

First time getting use my 30lbs WB! Ouch 

36/195/5’9/M

Everything all together with a 20# ball and a magnetic rowing machine 

22:52

21-15-9
#45 bar thrusters
#45 bar sdhp
5:20

Everything all together with a 20# ball and a magnetic rower 

22:52

6:35

Home Gym. Did thrusters using 15kg barbell w/ pause at top, instead of wall balls. 

Used 25pd ball since that was the heaviest the gym had. 9:52.29

4:25

subbed WB with thrusters with two 20# DBs, all UB.

I lost about 10 seconds when I tried resetting the rower only to change the display and units instead, and it took me longer than it should have to change it back.

Heaviest ball available was 18#. Reps and calories Rx'd
4:58

Didn't feel that slow.  Maybe my transitions took too long.  Oh well, there's my bar.

5:38

21-15-9 reps in 5:42 of:
Wall-ball shots- 14#, 10'
Row (calories)

41/200/6'0

4:45 Rx

4:19 RX

*Rower damper setting@10

3:55

21-15-9

Cal Row
Medball Thruster (30lbs)

Accidentally started with Rowing

25 lb ball, so +2 reps each wall ball set.  6:57(c)

7:30 minutes - 20# ball

H - 9:30 - 8# ball

4:14 intermediate. Love some wall balls!

21-15-9 reps for time of:
- Wall-ball shots (24 lbs)
- Row (21-15-9 calories)
Result: 7:34
M/44/5'6"/135lbs

5:55, subbed wall balls w db thrusters.  Db 10lb 

No ball, no rower. Subbed with 1.5 pood KB thrusters and same KB for SDHP.

3:33

Followed with Ingrid @ 95lbs.

7:07

Subbed wall balls for 2 x 20lb DB thrusters.

5:52

35/M/6’4”/265

*only had 20lb medball

3:32

20-lb. ball
5:45

21-15-9  WBS, 15# and Row (Kals)
6:08

40yo/m/150lbs
substituted DU @ 63, 45 & 27 for the Row
20lbs wallball
5'00.08"

6:06
Scaled at 20lbs

21-15-9
cal row
12# medicine ball, 9ft target
6:23

Modified to: 

2 rounds: 21-15-9 reps for time of:

DB thrusters | 2x9,5 kg DB
DB SDLHP | 2x9,5 kg DB

SCORE 1: 5' 30''
SCORE 2: 6' 57''

5' rest between rounds.
3 km hilly run just before.
Too tired today to really enjoy the WOD... Nice combo, though.

4:47 
I only own 14lb wall ball

4:53 rx 

M/55/6’0”/185

For time: 

21-15-9
of
75-lb thrusters (no 30-lb med ball)
Echo bike Calories (no rower)

5:11

6:28 14# WB o/w rxed.

21-15-9 reps for time of:
DB thruster w/2 25lb dumbbells
Row (calories)

3:58

Rx : 4'12

https://youtu.be/Tm2-fHrjYe0

M/43/6’3”/212
6:13 w/ 20lb ball, and increased wall ball shots to 34/23/14 

Intermediate scale due to equipment constraints (20# ball is only available)

5:00

M/41/5'9”/185
4:14 with a 20 lb Ball. I don't own a 30 lb Medicine Ball yet.

2 months post-op ACL replacement surgery. 

used 14in box for squat target &12lb wallball to 9ft target

Time: 6:49

4:24 Rx. Been a while since I hucked a 30lb ball. That set of 15 was the gut check as usual. 

One only has to complete Fran once to gain insight into what asthma actually feels like.

Scale/sub: 20-lb ball to 12-ft target
5:09
m/52/5'11"/200#	

5:59 Rx
I had wanted to go unbroken on the wall balls, but I didn't quite realize what 20# would feel like.

4:31 rxd 

21-15-9
Thruster, 35# kettlebell
SDHP, 45# bar

3:59

Getting over shoulder soreness, felt close to ok today as long as I didn't overextend the motion on the shoulder. Thank god it wasn't my legs that were hurting, cuz I wouldn't have made it through the WOD.

had to use Assault bike no rower and 30lb wallball 
time: 4:21

M/49/5’10”/200#

5:28. 30# WB & ski ergs sub for row. Ski ~ 1200 cal/hr pace. 

Subbed to:
2x20#DBs thrusters
elliptical

5:19

As rx’d, 5:05.

Thought I could get under 5, but with the rower inside and wall ball outside, transitions were too long.  A couple of bad catches led to mini-breaks in the round of 15 wall ball, and then a drop in round 3 also slowed me down.  Paced the first two rows, at about 1200 cal/min for first two rounds (a little behind 1:50 pace).

47m/5'10"/190

5:29 Rxd

F/50/5'6"/126

20lb ball
5:21

F/135/37
6:59 RX

21-15-9

Wall balls(10#- only ball, to garage ceiling)
SDHP (45#)

4:17

6:54 (25#)

F/41/5'6"/125#

6:13 (RX) - buried by the ball.

First attempt 3:11
10-minute rest
Second attempt 3:01

used a 20# med ball. Fun workout!

4:47

20lb wb

M/46/6'2"/185#

Rx'd 
5:36

Added rope climb to beginning of each round.... 7:50RX

used approx. 8lb ball
21-15-9
6:35

Subbed:
2 x 28lbs dumbbell thrusters (56lbs) for 30lbs wallballs
elliptical trainer calories for row calories

6:38

5:02 @ 20# (need to get me a heavier med ball)

peace

Tackling later today, but general question re:  WBs.  Why is the 10' target set in stone?  It took a while for 30# to added as an option, but the height has always been the same.  From a games or competition perspective, it feels like 11 or 12 or even 15' would be an interesting added challenge that most athletes haven't really trained for.  Just musing....

4’48 RX
love wall ball & row 🥰
thank’s for the WOD 

Subbed WB with 35lb KB Thrusters
8:27

Intermediate option 
7:48

4:37
Subbed w/ Barbell (no ball or rower):
Thrusters @45#
SDHP @65#

4.09

20lbs wallball

Can anyone give advice as to how many SDHP to sub for the row?

Thanks!

Intermediate option: 4:44

Thrusters single arm with backpack 21-15-9 total and ran 800, 400, 200

12 minutes 5 seconds

Lack of equipment so I subbed/scaled to the following:
21-15-9 
thrusters 53lb KB
sumo deadlift high pulls 53lb KB
burpees

7:59

M/39/5’10”/200

20lb Medball and 10 foot target 4:26

6:40
35 lb KB in absence of wall ball. 

Cool one. Blast workout. 5'20''

Garage target is only 8 feet, so:

21-15-9
Dumbbell thruster, 30lbs
Row (calories) 

5:08

4:46 20# WB
Felt good, but could have rowed a little faster 🤷‍♂️

3:48 Rx

M/28/6’1”/200

Did 4:03 Super happy with the results. Subbed row for skipping rope calories

5,59

25lbs：4'09''.
https://youtu.be/PjxjM4kxGhI

Intermediate in 5:05
#20 wall ball 

Mirella Montezano 
Intermediate in 6:14
#14

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Wallball - squatting with a lot of things added to make it more difficult (loss of connection, odd object, upright torso)
Row - a monostructural movement that can be done at a sprint but will cost a lot

MAIN DECISION
Do I have the technique/experience to make 45 reps a good enough dose?

TECHNIQUE SCALE
3 rounds, 30 reps of each

CONSISTENCY SCALE
For time:
45-calorie row
45 wallballs

INTENSITY SCALE
Sub anything that involves squatting and one other movement you can do fast. Adjust the reps if needed (30-20-10?)

MY STUFF
Used a 20-lb. ball to a higher-than-10 target, subbed burpees (jumping high) for row. 6:55. I redid a few burpees and wall balls for not going high enough.

GENERAL FEAR LEVEL: Tough to say because I don't have a rower or a 30-lb. ball, but I would guess an 8.

20# wall ball is all I've got, otherwise rx...4:41

Did some bench press and flys today as well. Incline/flat/decline 135# *15, 185*5, 205*3 on flat & decline only