Do 1 wall-ball the first minute, 2 wall-balls the second minute, 3 on the third… Continue as long as possible. Fraction sets if necessary. Men use 20 lbs ball, ladies use 14 lbs.

Score is the number of full rounds completed.


Courtesy of Biggar Studio

26 thoughts on “Wallballwallballwallball”

  1. So far, those are the person that are coming tomorrow at our place:

    – Heather
    – Jeanette & Friend
    – Krista
    – Kevin
    – Rob
    – Joel

    ….anybody else???

  2. And you are all welcome to bring a friend, date, etc.!
    The video is very well done!!

  3. Thanks! Sorry for the lack of Moncton content, I really wanted to get Kevin’s epic run to the finish but I got there late and missed it!

  4. Heather (Mum)

    I may have to cancel as I think Tim is coming home. I will let you know as soon as he decides.

  5. i got a shot of him at the start of the run – rippen’ to go – but no finish, sorry

  6. I didn’t see him “cross the finish line,” but he was the first one to climb that hill with the sand bag. Even from far away I could tell it was Kevin. I was shocked cause I wasn’t expecting the first competitor until closer to the 30min mark, but when I first saw Kevin barely 24mins had passed. It was pretty cool. I knew that meant he had passed everyone in front of him.

    He’s smokin’ fast…

  7. Tracy Allen - CrossFit Fredericton

    I think I should have jumped on Kevin’s back for the trail run. That’s the only way I’d have a chance of finishing under 30 LOL!

  8. CFWU x 3 (w/ 5 jumping MUs per round)

    21-15-9 reps (a.k.a. “The New Fran”)
    Kb Swings, 1.5 pood


    Glad to have experienced this first hand.

  9. Warm up x3

    continuous wallball

    had 20 full rounds and 16 for my 21 round

    Lance: Im done at 20
    Kevin: No you’re not
    Lance: ok

    thanks for the push Kevin got out an extra 16 wallballs! awesome workout!

  10. Warm up x 2

    Strength: Bench Press 5-5-5
    45-65-85 PR since it’s the first time I do that. Wait a minute…I think I did it at the (boring) gym a couple years ago! I remember having a hard time with the bar alone!! lol

    Death by wall ball

    19 rounds + 12

    Everyone rock tonight!! Now rest day tomorrow!! 🙂

  11. Strength–> Bench press 5-5-5

    WOD–> 23 rounds and I was dead after.

  12. warm up: 2km row 8:39.6 (PR by 7 seconds – i’m still coming for you jeanette – only 8 more seconds!)

    strength: press 1-1-1-1-1
    45-55-65-75-80 (PR by 5)

    post WOD: tabata burpees 5.5

  13. Awesome work Jeanette on the new Fran. I’d rather do that than the real Fran any day.

    Every did excellent on the wall balls! Great effort!

    I did front squats…and they felt HEAVY tonight.

    205×3 (PR)

  14. Warm up x2 and a half haha

    Bench press 5x5x5
    -185 should have went heavier!

    W0D killed me.

    20 rounds plus 19. I should have gotten 21 but I’m a wimp. ah well. ha

    Good job today folks 🙂

  15. Heidi - CF Fredericton

    Jeanette, nice work with the KB swings and the burpees!
    You should have been competing on the weekend:)

    Kevin, I saw you cross the finish line. You finished strong! I was getting ready for my start, and was worried about getting lost! I think you assured me that the trail was well marked:)

    Krista, I love all the cameo shots of you in the video. You look like a professional from CNN especially at the end when you are running up the hill with the competitior.Awesome!

  16. Heidi – that guy was one of the ‘alexs’ – he was a really cool dude! his back was killing him and i was trying to egg him on – it was easier for me, i only had about 10# of camera gear on my back, not a 60# sandbag

  17. janine- crossfit bathurst

    Pierre…I think you gave up at the end. You could’ve done 24 rounds 🙂

    Good work.

    Kevin’s not hard enough on y’all. Lol

  18. Janine – When I was lying on the floor after the 23rd round, I really should have stand up and do a few more, I thought about it, but my legs were mad at me!

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