Sunday WOD

10-9-8-7-6-5-4-3-2-1 reps

Box Jumps
Wall Balls

Compare to April 12/11


32 thoughts on “Sunday WOD”

  1. WOD rx’d: 8:06
    I messed up something because I ended off with a box jump so I went back and finished off with a ball ball and since I knew I missed something I did an extra. Finally figured out that it was on the 3’s that I messed it up so I was actually short one more wall ball that I didn’t do.

    2 years ago had almost the same time (8:10) but with a 10’# ball and I don’t know if I was at the 10′ line last time either so I’m happy with that PR – there’s such a big difference in the 10# & 14# balls.

    Fun class, I love Sundays! And it was my first class with coach Mario! Thanks Mario!

  2. Happy Mother’s Day!

    WU x 2

    Very stiff today so skipped strength and did extra mobility

    Box jumps @ 20″ (jump up, step down because of Achilles)
    Wall balls 16# @ 10′
    Time = 5:25

    It was great being set up beside you Gillyon! You gave me a huge push on the box jumps. You are so fast!

    Great job everyone. πŸ™‚

  3. Mobility
    WU X 2

    Strength: Front Squats x 5

    WOD Rx

    Time 12:41

    Thanks for the final push everyone and thanks Mario.

  4. Mobility
    WU X 2

    Foam Rolling – Still sore from Thursday/Friday



    Box Jumps 20″
    Wall Balls 20#

    Time – 7:50

  5. Strength OHS x 5
    65-75-80-85 (3) 85 (2) 85 x 5 ( thanks Amanda for pointing out weight oh heels..and Jen for the encouragement).

    WOD Rx


    First time doing 14# @ 10 ‘, a lot of no reps..redid them, got a bit frustrated.

    Happy Mother’s Day to all the moms! A shout out to the Crossfitting Mom’s for making time for themselves to get to the gym and giving it their all! I know for me it’s helped my energy levels to keep up with two very active boys πŸ™‚

    1. Congrats on doing this one Rx Maria! You have made great progress with your wall balls! Nicely done πŸ™‚

  6. Wu x 2

    Push jerk x 5
    135,155,175,185,190 (5# Pr)

    Rope climb (arms only)

    4 complete climbs till grip was done

    Box jumps @ 30″
    Wall balls @ 20#

    Score: 7:06 RX +

    Great Sunday as always.

      1. Thanks. They felt pretty good but I took my time so I didn’t miss. The legs got a little heavy at the end.

  7. Mobility
    WU x 2
    Strength: Push Press 5×60,70,80,85,90

    WOD: 10, 9, 8, 7,…1
    Box jumps @ 20″
    Wall Balls @ 14 # (most were at 9ft. line)

    Time: 5:30

  8. Warmup
    Push press (3) 45-55-65-75-85-95. Nice sharing the bar with you Adam!

    WOD rx’d
    Thanks for the push, Lora. You are crazy strong. Only at CFM would we have ladies scaling up; Lora and Marie-No, you ladies are inspiring.

    Thanks Coach Super Mario.

  9. Mobility
    Wu x 2 wall balls instead of ohs
    Strength push press
    135/ 145/ 155/ 165/ 175 x 4 wrist was stiff
    wod rx’d
    box jumps 24”
    wall balls @20#
    was trying to stay with terry, but at the 6’s ankle stiffened up, considerably slowed things down, jump up and step down off box, and had to squat a little slower for the wall balls.
    great wod, great job everyone.
    Thanks, coach Mario

  10. Great work today everyone! Lots of energy at the gym !!! Jackie and Amy nice energy till the end!!! Never giving up!!!

    Skipped strength to work on hspu and kip.
    WOD RX’ed: 6:36

    Hope everyone had a great weekend! Happy Mother’s Day to all awesome mothers at CFM

    1. Great work today. And stop being so modest! You should mention your wall balls were 20# and box jumps were at 24″. You are inspiring, my friend πŸ™‚

  11. Woke up this morning to a ding on my iphone that I got into the CF Sunday class… Woohoo until I looked at today WOD and realized it was too late to cancel.

    Wall Balls & Box Jumps.. Really? did you see my leg from last week? I remember the 150 no reps for the wall balls during the open games.. I really debated burpees for a no-show…..

    Wu 2
    Back squats 65,70,75,80,85
    Practice toes to rings ( thanks to Sara)

    18inch box (little nervous to go higher)
    10:11 time

    Thanks for all the support, I’m happy I sucked it up and went!

    1. It’s amazing what you can overcome when you realize you have no other choice than to face it, head-on. πŸ˜€

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