For time:
150 Wallball shots, 20 pound ball

Post time to comments.

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What is CrossFit?

A strength and conditioning program built upon constantly varied, functional movements executed at high intensity.

Who uses this stuff?

Military Special Ops units
Professional and Collegiate Athletes
Mixed Martial Artists
Hopefully you, your kids, and your parents.

It has long been our contention, our observation, that people’s needs differ by degree, not kind.

Olympic athletes and our grandparents both need to fulfill their potentials for cardio-respiratory endurance, stamina, strength, flexibility, speed, power, coordination, accuracy, balance, and agility. One is looking for functional dominance; the other is looking for functional competence. Competence and dominance manifest and optimize through identical physiological mechanisms. We scale our program by altering rest, load, intensity, etc. while utilizing the same exercises for everyone whenever possible.

-Greg Glassman

CrossFit Founder

11 Responses to “WOD

  • Moses
    15 years ago

    Had to post this one…a big PR for me today.
    Went into the local YMCA and ripped of a 4:01 Fran !

    Been doing about 2 days a week Zone-ish style diet. I really can tell a difference.

    Hope all is well at CF NKY !!

  • wendy
    15 years ago

    Moses- is that an April Fool’s joke?????????
    Just kidding- congrats! That diet sure makes a difference in performance, doesn’t it?

  • Rich V.
    15 years ago

    Sweet job, man! Any weird looks from the globo-gymmers?

  • Moses
    15 years ago

    Awww Wendy ! Busted. 🙂
    C’mon, my 205 pound un-zoned carcass isn’t even near an 8:01! The earth would stop spinning on it’s axis if I ever dipped into the 4’s.
    I figured I gave myself away with the 4:01 on 4/01.
    Happy April Fools everyone !

  • steve
    15 years ago

    For time:
    150 Wallball shots, 20 pound ball

    11:40… was draggin ass this morning. hope that I kill that time next time it comes around.

  • Nice one, Moses! Ya got me…

  • 150 wall ball shots- first 50 with a 12 pound ball, switched to the 10 pounder for remaining 100.
    Total time: 7:52
    Perplexed as to whether I should have stayed with the 12lb and added that much more to my time or should I be happy with 10lbs in 8 min(?). Whatever it is, next time I’ll beat it!

  • Armando
    15 years ago


    For time:
    150 Wallball shots, 20 pound ball

    Time 8:08

    A make up Wod for monday!!!

    225 pound Deadlift, 21 reps
    Run 800 meters
    225 pound Deadlift, 15 reps
    Run 800 meters
    225 pound Deadlift, 9 reps
    Run 800 meters

    Time 13:32!!!, as rx’d.

    A million of thanks to Amy and Rich for help me with this wod.

  • Wendy and Lucas… Hello from down the street. I Did this one with the main site last week. Time 7:29 as RX’d

  • “Karen”
    150 wallball, 14 pound ball
    time: 8:18

    Taking a week off took it tolls, but I’m back! I have less than two months till my wedding so I’m ready to work hard!!

  • Karen: 11:33

    Had a hard time with this one, couldn’t get a good rhythm down. Had to go from a 14# to 10#.