The Mission

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.


58 thoughts on “The Mission”

  1. WUx2

    Foam Rolling legs + Lacross Ball on shoulders and triceps

    The Mission
    38 Wall Balls and 62 Burpees
    (Still working on efficiency on WB had at least 10 No Reps)


    1) Max Ring Dips in 2 sets of 1 min
    1st set–> 10
    2nd set–> 7
    2) Standing quad stretch

    Great work morning folks!

      1. Good point Tara. I believe Jeff S would agree that the song playing in the background made the video that much better. haha.

  2. Mobility
    WU x1

    Strength: Front Squat
    65, 95, 110, 115, 120 x5

    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

    Parallel dips (37, 27 in one minute sets, with one minute rest)
    Quad Stretch

    1. 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.

  3. 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?)

    1. 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.

    2. 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. 🙂

  4. Wu x 1

    Strength – Back Squats
    135-155-165-185-190(pr 5#)

    The Mission
    38 Wall Balls and 62 Burpees


    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

  5. 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?

  6. Heather Colleen

    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.

    1. That’s awesome. I remember emailing Kevin asking him to increase the Crossfit Crack dosage after a few months since joining.

    2. 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.

      1. Heather Colleen

        I’m focusing on the “it will do me good” part.

        And to your 2nd comment: “pansy” you are NOT! 🙂

      2. Im totally a big wuss. When Im not, it’s because Im about to do something stupid and Im ignorant of the results. 😛

  7. Mobility
    WU X 2

    Strength – Front Squats (5)

    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)


    1) Max Paralette Dips in 2 sets of 1 min
    1st set–> 14
    2nd set–> 8

    400m Run

  8. Wu x 2
    25 WB
    75 Burpees
    Thank you Heather and Pam for doing an extra 15 just to support me:)

  9. Mission accepted!

    Floor press x2

    100 Unbroken wall balls

    Max ring dips in 1 min x2
    3 min rest

  10. mobility

    power clean

    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
    10 these are tuff for me because I got chest problems

    ham stretch

  11. Wux
    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

  12. Mob
    WU x 2

    No strength today!!

    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!!! 🙂

  13. Mobility
    WU x 2

    Strength: Cleans x 5
    650-75-85-90-95(2) failed a bunch at 95…

    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

  14. mob wux2
    strengh push jerk 95×5 105×5 115×5 pratice landing
    100 unbroken
    10 wall ball ball slip out of my hand and fell on the floor
    had to do 90 burpee
    max ring dip 1 min 15

  15. Mob + WUx2

    Thrusters 5-5-5-5-5

    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!!

  16. 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….

  17. Mobility
    Wu x 2
    Foam roll
    100 wallballs unbroken!!
    40 wb’s with I think 5 no reps
    60 burpees
    Good Wod, that was the most wall balls I have consecutively put up.

  18. Wux2
    Push Press x5
    135 150 160 170 180xf
    Dropped the ball at 43 by accident……*&^%
    Finished 5:01

  19. Mobility
    Strength: cleans
    100 wall balls unbroken
    33 Wall Balls @ 8# 67 Burpees

    That is 171 Burpees this week, but who is counting!!!!!

    Cashout- paralette dips 1 min x2- 21/15

  20. wu x 2

    deads x 5

    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)..

  21. mob
    wu x2

    OHS – 95-105-115-125-135(5’s)

    The Mission
    69 Wall Balls and 31 Burpees
    Time: 4:19

    cashout: max ring dips – 5 on each minute

  22. mobility
    WU x 2

    Front Squat
    95,135,165,185,205 x 5

    the mission
    29 Wallballs and 71 burrpees
    time: 6:49 rx

    Max ring dips in 1 min x 2
    1rd – 10
    2rd – 8

    this was exhausting,

  23. 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

  24. Mob
    WU x 2 with beat swings
    Shoulder press 3’s

    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.

  25. MOB

    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

  26. Mob
    Strength: Deadlifts

    Wod: The Mission
    30 wallballs @ 6lbs and 70 burpees
    Time: 8mins & something

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