100 Unbroken Wall Balls (12 min cap)
*Once broken, remainder of reps in burpees.
*A break includes stopping, rest the ball against the wall or dropping the ball. A no rep does not constitute a break.
*Also, today’s mission has an added challenge. No water, no music. Just you and the WOD. You will not die of dehydration in 10-15 minutes. You do not need music to motivate you. Dig deep and crush this workout.
Not gonna make it today.
WUx2
Foam Rolling legs + Lacross Ball on shoulders and triceps
WOD
The Mission
38 Wall Balls and 62 Burpees
(Still working on efficiency on WB had at least 10 No Reps)
Time–>5:34
Cashouts:
1) Max Ring Dips in 2 sets of 1 min
1st set–> 10
2nd set–> 7
2) Standing quad stretch
Great work morning folks!
“If you need music to motivate you, go find something else to do.”- Josh Everett
Here’s the original video with that quote…
http://www.youtube.com/watch?v=PWNoy3RLmEY
as music plays in the background for this film lol
Good point Tara. I believe Jeff S would agree that the song playing in the background made the video that much better. haha.
Nice picture Superman Terry!
Thanks
Mobility
WU x1
Strength: Front Squat
65, 95, 110, 115, 120 x5
WOD
30 Wall balls @ 16# (I got distracted when everyone left the wall at once, I had more left in me!)
70 Burpees
Time: 8:50
Cashout:
Parallel dips (37, 27 in one minute sets, with one minute rest)
Quad Stretch
lol, I would have done the same if I was in your shoes. I have had my fair share getting the wods mixed up when first starting at CFM. We did all drop the med balls at the same time which was funny.
If I was a non-Crossfitter looking to join, I think I would pick CFM solely on the head coach’s ability to give workouts great, appropriate, simple names.
“The Mission” Hahaha love it!
I actually do appreciate that we have kind of our own original benchmark WODs that come back, i.e. Prairie Fire, Hot Tamale, etc. (unless they were stolen from another CF box?)
Agreed. A good workout needs a good name, to help us remember what we accomplished, what it did to us, and to trigger that anxious/excited/nervous set of emotions each time someone invokes its name.
Hey Kevin, do you have a list of CFM named workouts that are likely to come back once in a while?
I’d like to add them to my benchmark/PRs spreadsheet. 🙂
I do not. Sorry.
No problem, I will tally up most of them eventually.
Wu x 1
Strength – Back Squats
135-155-165-185-190(pr 5#)
WOD
The Mission
38 Wall Balls and 62 Burpees
Time–>6:04
Cashouts:
1) Max Ring Dips in 2 sets of 1 min
1st set–> 19
2nd set–> 10
I dont think I was locking out on some of them so did 2 x 20reps on the parallettes. That did the trick, had nothing left.
2) Standing quad stretch
Strength
Push Press x 5
65-75-80-85 went back down to 65 to work on flailing knees, and keeping heels on the ground.
WOD Rx
The Mission
28 Wall Balls and 72 Burpees
Time = 6:13 I think?
Time is 6:38
Following Coach Kevin’s wisdom and listening to my body (for once) I decided to take a rest day today. I am so surprised how much that decision is bothering me (even though I know its the right thing to do) considering that a few months ago I was only doing 2x/wk. I think it’s finally in my blood, this CrossFitting lifestyle.
Going to spend large chunks of today foam rollin’/lacrosse ballin’ my back and working on my right arm ROM.
Already looking forward getting back at it tomorrow.
That’s awesome. I remember emailing Kevin asking him to increase the Crossfit Crack dosage after a few months since joining.
I will say this, learn to love your rest days, either because of the knowledge that they will do you good, and/or because you busted your ass for 2-3 days and you need it.
I might also just like the rest days because Im a big pansy and Crossfit scares the crap outta me.
I’m focusing on the “it will do me good” part.
And to your 2nd comment: “pansy” you are NOT! 🙂
Im totally a big wuss. When Im not, it’s because Im about to do something stupid and Im ignorant of the results. 😛
Mobility
WU X 2
Strength – Front Squats (5)
85-95-110-120-130
WOD
The Mission (12 minute time cap)
12 Wall Balls 14# and 88 Burpees (the wall balls were easy, I just shouldn’t stop when it hits me in the face)
Time–>11:15
Cashouts:
1) Max Paralette Dips in 2 sets of 1 min
1st set–> 14
2nd set–> 8
400m Run
Ooo’s, ouch 🙁
Wu x 2
Deadlifts
135×5-185×5-225×5-285×5-315×1
Wod
25 WB
75 Burpees
Thank you Heather and Pam for doing an extra 15 just to support me:)
8:28
Glad to help!!
Mission accepted!
Floor press x2
80-100-130-135-140-143-146-149-152-155
100 Unbroken wall balls
3:10
Max ring dips in 1 min x2
23
3 min rest
20
good job kev
How are the legs?
Better than Tabata F.Squats.
How in the hell is that even possilbe? That is soooooo fast!
You didn’t know? Kevin is a 5th degree black belt in Wall-Ball-Kun-Do.
No way! I want to see the video!!!
J/K great job Kevin 🙂
mobility
strength
power clean
95-105-115-125-135
wod
100 wall ballls unbroken,, if droped do the rest in burpees
53 wall balls completed, 47 burpees 5:35
cash out
2 x ring dips
13
10 these are tuff for me because I got chest problems
ham stretch
Wux
Strength
Hand stand push-ups x5
-45plate abb mat
-25 plate abb Matt
-10 plate abb Matt
-abb Matt
-rx did 2 fell did 3
WOD. The mission
100 Unbroken Wall Balls (12 min cap)
Once you stop wall balls
It’s burpee time for the remaining
-6:56 40 wall balls
Rob Brydges
I thought you did 50 wal balls
Mob
WU x 2
No strength today!!
WOD
100 wall balls unbroken,, if dropped do the rest in burpees
30 wall balls completed, 70 down ups
Time: 9 mins.
See you in May!! Is time for some WARM weather!!! 🙂
Mobility
WU x 2
Strength: Cleans x 5
650-75-85-90-95(2) failed a bunch at 95…
WOD:
100 unbroken wall balls Rx (woot!)
14 WB, 86 Burpees
Time: 10:51
Not pretty but got it finished. Thanks for the help at the end Rob Brock. First Rx WOD (not counting the 5 Open WODs), so pretty happy about that.
Cash out
1 min max parallette dips x 2
Score: 18, 16
YAHOO! Congrats on Rx 🙂 Well done.
mob wux2
strengh push jerk 95×5 105×5 115×5 pratice landing
wod
100 unbroken
10 wall ball ball slip out of my hand and fell on the floor
had to do 90 burpee
time:7:38
max ring dip 1 min 15
That’s a lot of burpees! Yes, I heard the f bomb when you dropped it. Sorry about that!
Mob + WUx2
Thrusters 5-5-5-5-5
115-135-155-165-175(PR)
WOD @ 14#/10′ = 40 WB / 5:14
Cashout – Ring Dips Max Reps 1 min x2 = 16 + 14 (kipping)
Arms failed first on the WOD… didnt see that coming at all. Good job everyone!!
Mobility
WU x2
Strength Push Jerks
95-105-115-125-140 (pr 10#)
The Mission
100 Wallballs unbroken 14#
Burpees for the remainder of wallballs when broken
Time: 6:57 50 Wallballs 50 burpees
Thanks for the partner burpees at the end, Jeff! Definitely made me go faster..ish….
Mobility
Wu x 2
Foam roll
100 wallballs unbroken!!
40 wb’s with I think 5 no reps
60 burpees
5:24
Good Wod, that was the most wall balls I have consecutively put up.
Max ring dips in one minute x 2 did 30 then 2 min rest then 20 more
Wux2
Push Press x5
135 150 160 170 180xf
Wod
Dropped the ball at 43 by accident……*&^%
Finished 5:01
Crappy on the drop but still a nice time.
Mobility
WUx2
Strength: cleans
45-55-60-70-75
WOD
100 wall balls unbroken
Time-8:26
33 Wall Balls @ 8# 67 Burpees
That is 171 Burpees this week, but who is counting!!!!!
Cashout- paralette dips 1 min x2- 21/15
wu x 2
deads x 5
135-155-185-205-205
had a bit of an issue with knee pain on these, was able to solve it with foot position as they were a bit too close.. much better the last few sets.
wod rx
55 wall balls.. 4:44 time..
I’ll have this one on the change for change (well unless something comes up again with MU? lol)..
ring dips.. 18 and 16, these felt surprisingly good after yesterdays wod.
mob
wu x2
Strength
OHS – 95-105-115-125-135(5’s)
WOD
The Mission
69 Wall Balls and 31 Burpees
Time: 4:19
cashout: max ring dips – 5 on each minute
mobility
WU x 2
Strength
Front Squat
95,135,165,185,205 x 5
WOD
the mission
29 Wallballs and 71 burrpees
time: 6:49 rx
Cashout
Max ring dips in 1 min x 2
1rd – 10
2rd – 8
this was exhausting,
WU x1
Worked on false grip on rings. 10 strict pull-ups to chest with false grip.
WOD: RX
50 wall balls
50 burpees
Time: 6:19? Forgot to write my time..
RIng Dips: 9 and 10
Mob
WU x 2 with beat swings
Shoulder press 3’s
55-65-70-75-80
Wod: 100 unbroken wallballs (14#, 9′) if broken must finish with burpees – no music no water
35 wbs, 65 burpees
Time 6:59
Cash out accumulate max ring dips in 1 min x 2
15/10 (I think)
Standing quad stretch
Had 2 missed reps and one near drop when I Opted for the burpees. Glad I used the 14# ball, but still tough one.
MOB
WUx2
Strenght : Push Press 75 85 90 95 100 X5
WOD : The Mission
45 Wall Balls 55 Burpees :
Time : 637
Cash out accumulate max ring dips in 1 min x 2
4 first minute
5 second minute
Quad Stretch :
NO music = me singing jingle Bells
Mob
Wux2
Strength: Deadlifts
60-65-70-75-80
Wod: The Mission
30 wallballs @ 6lbs and 70 burpees
Time: 8mins & something