21-15-9 reps
Wall Ball Situps
Wall Ball 2-fer-1’s

52 thoughts on “Ballsy”

  1. WU x 1

    Paleo benchmarks (SO SORRY Elbita mi amiga! I didn’t want to have to run tomorrow after those wall balls…)

    AMRAP 5 mins burpees: 52 – PR of 4 reps
    1 mile run: 10:38 – PR 33 seconds
    Max pullups: 22 – PR of 2 reps

    Good day!

    1. Nice PR’s Chantal! Especially on your run! 33 seconds after just 5 weeks is a big deal. Great job. πŸ˜€

    2. Great Job Chantal!! I knew you were going to do Awesome!! but I wont have my WOD partner tomorrow morning that sucks hehehe!! Keep it Up!! so happy for you πŸ˜‰

  2. Mobility
    Warmup (no pushups…wrist has been bothering me)

    Back squat (3) 105-135-155
    Knees were really wobbly, so will work with this weight for a bit.

    WOD with 10lbs
    This WOD required a lot of thinking.
    Great job, Vincent! Hope the shoulder feels good tomorrow.

  3. Again, good luck to all paleo challengers who are doing the benchmarks today. You guys are gonna nail this.

    And thanks to those who pushed me through the 5 mins of burpees last night. Buck Furpees. Gave me “the cough”/

    1. Didn’t catch what your final numbers were Mario but I know you pushed hard right to the end…congrats!

      And a huge victory for your girlfriend (sorry, I can’t remember her name) who skimmed a whole minute off her 1 mile run!!!! Amazing

      1. Thanks! And you are right, Steph did awesome one the run, especially since it’s not one of her favorite CF activity. πŸ˜‰

  4. Kevin and I tested this workout about a month ago, re-did it this morning.

    WOD @ 14#

    6:45 – PR of 1:52!

  5. Mobility
    2 Min Skipping
    Warm-up x1

    Strength : OHS

    35×5 (PR)

    WOD : “Ballsy” @ 10lbs

    21 – 15 – 9

    Wallball Sit-ups
    Wallball 2 fer 1’s

    Time : 8:33

    Great Job 7:00am Class!

  6. 2 min skipping
    WU x 1
    Push Jerk X 5
    135-145-155×4-155×4-155×5( defiantly a weakness)

    Wall Ball sit up(14#)
    Wall ball 2 fer 1’s (14#)

  7. WU x 2

    Snatch Practice x 2
    (worked on addressing the bar and “loading up” the hammies. Need to improve dropping under the bar).

    WOD: “Ballsy”
    –Wall Ball Sit-ups @ 14#
    –Wall Ball 2-for-1’s @14#
    TIME: 7:01

    I kept thinking why a Wall Ball appears larger on the way down…then it hit me.
    Next time will use a 20#.

  8. Nooner class! I think this is my new favorite class.

    Strength: Cleans
    5x 85-95-100…..stayed at 100# to work on form. Thanks Kev.

    WOD with 10#
    = 8:55.

    Did 2 rounds of 15 for the situps by accident. (So 6 extra) I don’t normally screw up my counting but Blake does and I was working out next to him, so can I blame him?

    I didn’t hit myself in the face on the 2-fer-1’s with the med ball, but I did somehow almost manage to hit Blake while he was doing his situps. Sorry Blake. lol

    Great job on all your PRs today Brian!
    Thanks for the push on the wod Blake.

    1. Yep, there’s two main things you have to watch out for… Giving your all, counting your reps and working out next to Blake!
      Way to finish strong Amanda…even if you wanted to do more!

      1. oh yes, I forgot about that!! Thanks for calling time for me – I had already made this one harder than it needed to be and I was going to do another round of situps if it weren’t for you!

  9. Terri-Lynn Smith

    2 min skipping (got a couple double unders in a row)
    WU x 1

    Shoulder press
    20 x 5
    25 x 5
    30 x 5
    35 x 5
    40 x 5

    Ballsy (scaled – wall balls)
    6lb ball

  10. MOB, 2min DU practice, WU x 1

    Strength Push Jerk x 3
    135, 155, 165, 170, 175

    WOD with a 14lbs ball.

    Time = 7:11

    First day back after vacation. I probably could have gotten this RX under 10 minutes but it would have been close. Throwing the ball isn’t the issue, for me it was running out of gas. Definately sweated out some of the badness from last week. Now back to paleo.

  11. Mob
    2 mins of skipping
    WU x 1

    Strenght :Push Jerk x 1

    WOD RX’d : 8:13

    Thanks for the push at the end everyone

    Cash out: lacrosse ball goodness

  12. 2mins Skipping

    Deadlifts x 5
    185-225-250-285-310 (10# PR)
    switched to sumo deadlift as back was rounding

    WOD: 21-15-9 @ 14#
    – Wall Ball Situps
    – Wall Ball 2-fer-1β€²s

    Time: 6:59

  13. Chantal Guerette

    I didn’t do the WOD today but I really enjoyed watching Pierre-Luc TRYING to walk as he was coming home from Crossfit tonight hahaha !!! Good job baby, pround of you πŸ™‚

  14. WU x 1
    2 min skipping
    Strength: shoulder press x 5
    95,115,125,135,145 x 3
    145 would have been a pr of #5 but my back was feeling iffy so I couldn’t get past 3.
    WOD: “Ballsy”
    Wall ball sit-ups
    Wall ball 2 fer 1’s
    Time: 5:41 @ #14
    Second guessed on the #20 but I was uncomfortable with the 2 fer 1’s so I played it safe.

  15. mobility
    2 min skipping (singles unbroken)
    WU x 1

    shoulder press 5RM to 70#

    WOD with 10# ball: 7:20… not too elegant…!

  16. 2mins Skipping

    Deadlifts x 5

    WOD: β€œBallsy”
    21-15-9 @ 10#
    – Wall Ball Situps
    – Wall Ball 2-fer-1β€²s

    Time: 9:13

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