Wednesday 9.07.11

I know many of us moan and groan a bit whenever we see Wall Balls.  But why in the world would we ever want to do 150 in a row!?  Check out this article from CrossFit way back in 2003 about Functionality & Wall Ball.

SWOD:  Weighted GHD Sit Ups 3 x 15 + Max timed hang on Pull Up bar

For the SWOD, if you cannot perform weighted GHD Sit Ups, then try Weighted Abmat Sit Ups with a partner holding your feet.

Metcon: "Karen"
-150 Wall Ball Shots for time (20/14 to 10' target)

Compare to 1.06.11

Post weights and times to comments. cc

18 comments:

  1. SWOD: 3x15 GHD Situps with 25 lb plate
    1:30 hang on pullup bar
    WOD: 150 wall balls 14 lb ball(some to target but most not)
    13:08

    ReplyDelete
  2. SWOD: 3x15 GHD w/ 25lb plate
    1:15 hang
    Metcon: 150 wall balls @ 10lbs

    OUCH!!! Starting at about rep 37 I tried to figure out how to quit the metcon and sneak out.
    LOL

    ReplyDelete
  3. Swod 1x15 25#,1x15 35#, 1x15 45# GHD
    Hangage 2:03
    Metcon 14:41 RX

    ReplyDelete
  4. SWOD: 3x15
    Hang: 2:11
    Metcon: 11:16 @ 10lbs

    ReplyDelete
  5. SWOD: 3X15 BDYWT , 1:03 HANG
    METCON: 13:50 RXD

    ReplyDelete
  6. SWOD:10#/1:33
    Metcon:13:03 w/ 14#WB to 8'target most of time

    ReplyDelete
  7. SWOD: GHD sit ups: 5#, 10#, body weight/1:04 hang
    Metcon: 12:53 with 10# ball

    ReplyDelete
  8. 35#x3 GHD/ 45sec hang/ 13:40 ball

    ReplyDelete
  9. swod: 15 @18#,15 @ 26#,7 @45#,8 @35#
    hang_ 2:23
    "Karen" 13:40 rx (2no rep)

    ReplyDelete
  10. swod:15x3 @ 5#
    hang: 1:14
    "Karen" 16:05

    ReplyDelete
  11. swod: 3x15 @10
    hang:1:00
    "Karen" 14:03

    ReplyDelete
  12. SWOD: 15 ea @ 10#, 25#, 10#
    METCON: 10:18 @ 10#

    ReplyDelete
  13. SWOD: 15 x 3 @ 35lb

    Metcon: 9:38 as rx'd

    ReplyDelete
  14. Crossfit Merced
    MetCon: 21, 18, 15, 12, 9, 6, 3 Pull Ups and 100 ft. walking lunges For time.

    17:02 and I kipped 'em all!!!!! First time ever kipping thru an entire MetCon.

    1:00 min plank, 0:42 min side planks.

    ReplyDelete
  15. Swod 25lb x 15 ghd situps + 1 min hang
    metcon 16 min. Rxd

    ReplyDelete
  16. SWOD - 10, 25, 25 / 1:48
    METCON - 12:21 Rx'd

    ReplyDelete