Sunday

210307

Workout of the Day

99

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

Workout Tips

4
Watch

Comments on 210307

103 Comments

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Doug Brubacher
May 18th, 2023 at 1:50 am
Commented on: 210307
CFWUx2 sub 5wb for dips
27:32
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Christopher Parker
September 28th, 2022 at 12:00 pm
Commented on: 210307
20:15 RX

M/39/5’9”/195#
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Diego Pongeluppe
January 3rd, 2022 at 2:19 pm
Commented on: 210307
RX 19:37
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Clint Michael
May 14th, 2021 at 12:47 pm
Commented on: 210307
21:23
No rower so subbed 1 SDHP (45 lbs. bar) for each calorie
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Márcio Jales Costa
May 4th, 2021 at 12:52 pm
Commented on: 210307
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
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Brian W
April 5th, 2021 at 4:10 pm
Commented on: 210307
21:33 
Rx
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Jeff Chalfant
March 28th, 2021 at 8:01 pm
Commented on: 210307
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”

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Dan Kremer
March 25th, 2021 at 11:58 pm
Commented on: 210307
23:19
Rx’d
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John Ross Rudderham
March 25th, 2021 at 7:03 pm
Commented on: 210307
18:27 Rx 🥺🤮
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Morgan Greene
March 23rd, 2021 at 12:04 pm
Commented on: 210307
Subbed run for row: 13:20
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Daryl Psaila
March 17th, 2021 at 3:37 pm
Commented on: 210307
RX 14.43
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Anthony Barry
March 16th, 2021 at 10:43 am
Commented on: 210307
19:17 @ RX option. This is a great chipper. 👌
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Nora Kluge
March 15th, 2021 at 7:12 am
Commented on: 210307
40-30-20-10 @3 kg

14:15
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Johannes Kluge
March 15th, 2021 at 7:03 am
Commented on: 210307
40-30-20-10 @6 kg

12:55
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Christopher Voght
March 13th, 2021 at 2:34 pm
Commented on: 210307
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
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Aaron Brumit
March 12th, 2021 at 7:14 pm
Commented on: 210307
Intermediate 
16:21
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Chris Mourtokokis
March 11th, 2021 at 2:15 pm
Commented on: 210307
20:39 Rx.
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Matt Jones
March 10th, 2021 at 1:57 am
Commented on: 210307
14:19 rx
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Andres Molina
March 10th, 2021 at 12:41 am
Commented on: 210307
40-30-20-10
17:43 min
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Jesse Montagnino
March 10th, 2021 at 12:01 am
Commented on: 210307
scaled to female rx

23:00
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Lindsay Aspen
March 9th, 2021 at 4:32 pm
Commented on: 210307
23:16 RX (I think... not sure about my wallball target but looked to be about 9’
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Sam Meixell
March 9th, 2021 at 12:46 pm
Commented on: 210307
40-30-20-10 reps in 14:44 of:
Row (calories)
Wall-ball shots
20-lb. ball to 10 ft.
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Arthur Kurle
March 9th, 2021 at 12:34 pm
Commented on: 210307
19:31 RX
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Frank Dias Jr
March 9th, 2021 at 12:27 pm
Commented on: 210307
M/53/5'10/225
19:35 RX
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Chin-Sheng Chou
March 9th, 2021 at 10:49 am
Commented on: 210307
RX, 18:14
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Derek Eason
March 9th, 2021 at 2:50 am
Commented on: 210307
Rx’d   16:39




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Jeffrey Howard
March 9th, 2021 at 1:21 am
Commented on: 210307
M/25/5'8"/155lb
CrossFit AFK

19:12 - Rx (held between 1000-1100 cal/hour)
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Caleigh Clawson Magana
March 9th, 2021 at 12:56 am
Commented on: Workout Tips 
19:49 rx+ with men’s wall ball weight.
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Hamilton Kipp
March 9th, 2021 at 12:43 am
Commented on: 210307
19:45 Rx
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Glenn Guy
March 8th, 2021 at 10:03 pm
Commented on: 210307
RX adjustment to 24lb medball at 8ft
Result: 23:32
M/44/5'6"/139# ; 255 cals; 150/167 HR
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Diego Rivear
March 8th, 2021 at 6:57 pm
Commented on: 210307
26 y/o
155lbs
24:37
calories on echo bike 
sub WBS with 45lb barbell thrusters
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Liz Myers
March 8th, 2021 at 5:28 pm
Commented on: 210307
16:46 RX
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Myles Lance
March 8th, 2021 at 4:55 pm
Commented on: 210307
17:57
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Erik Dresner
March 8th, 2021 at 4:29 pm
Commented on: 210307
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
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Dan Morris
March 8th, 2021 at 4:02 pm
Commented on: 210307
RX 27:00

42 / 6’0 / 195
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Tyler Sherwood
March 8th, 2021 at 12:52 pm
Commented on: 210307
30:43 Rx'd
Should've scaled 🤦‍♂️
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Mike Andridge
March 8th, 2021 at 11:22 am
Commented on: 210307
8 1/2' target
25:01
m/51/175
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Lee Howe
March 8th, 2021 at 10:06 am
Commented on: 210307
14:42 rx
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Brendan Mullan
March 8th, 2021 at 8:26 am
Commented on: 210307
Rx'd 23.10 😅👍
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Jonathan Elmore
March 8th, 2021 at 5:07 am
Commented on: 210307
20:38
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Sin Man Chong
March 8th, 2021 at 4:06 am
Commented on: 210307
Rx 22:19
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Kyle Evans
March 8th, 2021 at 3:11 am
Commented on: 210307
17:46 Rx
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Mike Munsee
March 8th, 2021 at 2:09 am
Commented on: 210307
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.
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Joshua St John
March 8th, 2021 at 1:53 am
Commented on: 210307
26:20 rx
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Matthew Letarte
March 7th, 2021 at 11:17 pm
Commented on: 210307
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
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Coastie Nick
March 7th, 2021 at 11:12 pm
Commented on: 210307
Rx’d 21:26
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Antonio Alves
March 7th, 2021 at 11:03 pm
Commented on: 210307
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 👍
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Cesar Ortega
March 7th, 2021 at 10:36 pm
Commented on: Workout Tips 
instead of row. burpees
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Rebecca Clem
March 7th, 2021 at 10:33 pm
Commented on: 210307
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
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Troy Bruun
March 7th, 2021 at 10:01 pm
Commented on: 210307
15:27

50-40-30-20-10

Cal Row
Medball Thrusters (20lbs)
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Shaun Stapleton
March 7th, 2021 at 9:47 pm
Commented on: 210307
Rx 19:15

36/195/5’9/M
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Michael Garcia-Carreras
March 7th, 2021 at 9:35 pm
Commented on: 210307
Getting back to it after a long break. That was a fun workout. Thanks!
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Charlie Pokorny
March 7th, 2021 at 9:15 pm
Commented on: 210307
19:06 Rx
m/52/5'11"/200#
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Jack Ray
March 7th, 2021 at 9:09 pm
Commented on: 210307
As RX

18:43
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Jade Teasdale
March 7th, 2021 at 8:42 pm
Commented on: 210307
No rower! What’s a good sub??? 
Running distances???
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Antonio Alves
March 7th, 2021 at 10:48 pm
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."


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Jade Teasdale
March 8th, 2021 at 1:07 am
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!
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Jade Teasdale
March 8th, 2021 at 1:09 am
2-400m runs & 3-200m runs
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Brett Eckles
March 7th, 2021 at 8:13 pm
Commented on: 210307
16:10 Rx

M/28/6’1”/200lbs
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Joshua Willing
March 7th, 2021 at 7:46 pm
Commented on: 210307
21:05 RX

stayed out of the dark place until the end
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Robby Roberts
March 7th, 2021 at 7:44 pm
Commented on: 210307
40, 30, 20, 10
Row
Wall ball 20lb
15:35
Avg. Heart Rate 143bpm
i should have kept the 50 in.
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Derek Scott
March 7th, 2021 at 7:42 pm
Commented on: 210307
18:47 as prescribed. 

37/male/6’1”/200lbs
(edited)
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James W Bobo II
March 7th, 2021 at 7:02 pm
Commented on: 210307
M/37/165

subbed bike for row
wbs as rx
30:26
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Nicole Deaver
March 7th, 2021 at 6:59 pm
Commented on: 210307
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.
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Randy Crooker
March 7th, 2021 at 6:59 pm
Commented on: 210307
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
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James Gentile
March 7th, 2021 at 6:47 pm
Commented on: 210307
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.
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Saxton Coorough
March 7th, 2021 at 6:34 pm
Commented on: Workout Tips 
16:19rx @ fire station 5 in Chesapeake VA 👨🏼‍🚒
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Erica McLean
March 7th, 2021 at 6:16 pm
Commented on: 210307
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:)
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Abilio Pereira
March 7th, 2021 at 6:12 pm
Commented on: 210307
Scaled - wall ball 14lb
24:01
M/57/76kg
(edited)
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Jim Rix
March 7th, 2021 at 6:11 pm
Commented on: 210307
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
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Charlie Pokorny
March 7th, 2021 at 10:17 pm
Nice work Jim - that's still a lot of WB! Today I ended up rowing an average of 10 cal/40 sec.
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Chuck Ford
March 7th, 2021 at 5:54 pm
Commented on: 210307
16:44 RX
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Daniel Robinson
March 7th, 2021 at 5:22 pm
Commented on: 210307
Scaled: 9'6" ft. (max height of my garage)
19:23
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Charles Meyers
March 7th, 2021 at 5:14 pm
Commented on: 210307
40-30-20-10 reps for time of: scaled  row for cal  wall ball shots 16 lbs ball 16:48
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Chris Meldrum
March 7th, 2021 at 5:12 pm
Commented on: 210307
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
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Jim Rix
March 7th, 2021 at 6:14 pm
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.
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Dmitry Maltsev
March 7th, 2021 at 5:02 pm
Commented on: 210307
28:11 Rx
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Kevin Flowers
March 7th, 2021 at 5:01 pm
Commented on: 210307
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
(edited)
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Charlie Pokorny
March 7th, 2021 at 9:17 pm
Excellent work - even with a mask, I think you would get a great placing in the Open!
(edited)
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Peter Parsons
March 7th, 2021 at 4:58 pm
Commented on: 210307
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.
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Steve Day
March 7th, 2021 at 4:54 pm
Commented on: 210307
17:15
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Charlie Pokorny
March 7th, 2021 at 10:13 pm
Nice work!
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Stacey Thompkins
March 7th, 2021 at 4:52 pm
Commented on: 210307
M/46/6'2"/185#

Modified the wallballs to "taters" (KB wallballs) with a 44# KB the rest as rx'd 
21:29
(edited)
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Az Native
March 7th, 2021 at 4:38 pm
Commented on: 210307
21:14, ass kicker...
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Hugh Babineau
March 7th, 2021 at 4:16 pm
Commented on: 210307
28:34 Rx
278 calories. Average heart rate 150

M 53/68”/157 lbs
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Michael Witous
March 7th, 2021 at 4:12 pm
Commented on: 210307
M/59
ECHOvs C2
21:10
(edited)
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Jeff Bodner
March 7th, 2021 at 3:38 pm
Commented on: 210307
19:19Rx
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Joe Conradi
March 7th, 2021 at 3:23 pm
Commented on: 210307
Subbed/scaled to:
2x20#DBs SDHP per 1 cal row
2x10#DBs thrusters for wall balls 

10:00
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John Clarke
March 7th, 2021 at 3:19 pm
Commented on: 210307
18 minutes, 8 foot target.

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Karen Rodgers
March 7th, 2021 at 2:40 pm
Commented on: 210307
10# WB 
22:27
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Michael Arko
March 7th, 2021 at 2:16 pm
Commented on: 210307
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.
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Lincoln Kerger
March 7th, 2021 at 2:02 pm
Commented on: 210307
20:38 Rx

Didn't want to go to 'that place' today.  Tough workout regardless.  Cheers to all you sub 20's.
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Alex Pettingell
March 7th, 2021 at 1:44 pm
Commented on: 210307
Rx: 23:58
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Rich Aleksiejczyk
March 7th, 2021 at 1:18 pm
Commented on: 210307
20:03 rx
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Rich Aleksiejczyk
March 7th, 2021 at 2:04 pm
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
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Renald Roux
March 7th, 2021 at 12:17 pm
Commented on: 210307
Very difficult : Rx 23'23'' (France 12 am)
(edited)
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Eugenio Gonzalez
March 7th, 2021 at 11:20 am
Commented on: 210307
Had to sub for assault runner cals no row available did 11:03
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QiHui Xing
March 7th, 2021 at 10:50 am
Commented on: 210307
RX:17'10''.
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Tatiana Arteaga
March 7th, 2021 at 10:01 am
Commented on: 210307
20:01 I don't have a row so I subbed for calories running in the treadmill
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Sandeep Gadde
March 7th, 2021 at 4:31 am
Commented on: 210307
19:36 RX
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Albert Co
March 7th, 2021 at 3:08 am
Commented on: Workout Tips 
23:52 RX
Wallballs 🤢💀
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Chris Sinagoga
March 7th, 2021 at 2:48 am
Commented on: 210307
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
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Christian Simpson
March 7th, 2021 at 1:29 am
Commented on: 210307
Early on this one with rest day tomorrow...rx 19:26
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