Thursday 09.20.12

Complete 32 intervals of 20 seconds of work followed by ten seconds
of rest.
Perform 8 consecutive intervals of each of the following

10 lb Wall-ball, 10 ft target. (Reps)
Sumo deadlift high-pull, 20 lbs (Reps)
Box Jump (Reps)
Push-press, 20 lbs (Reps)

There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps in each of the eight intervals.
The score is the total of the
scores from the four stations.

Compare to 10.27.11


    1. Ok. You know a tabata right? As many reps in 20 seconds followed by 10 seconds of rest, repeated 8 times. Do that for each exercise: 8 rounds of wall ball, then 8 rounds of sumo, etc. with no rests in between. During your 10 second rests, write down how many reps you got didn't each 20 second interval. Your score from each exercise is your lowest number of reps. So if your wall ball reps looked like this:
      1- 12
      2- 12
      3- 13
      4- 12
      5- 11
      6- 11
      7- 10
      8- 11
      Then your score from wall ball would be 10. Do that for each exercise and then add together for your total score. Obviously the higher the number the better.
      Get it?

    2. 15 lb thrusters, 30 lb sumo, 20 lb thrusters. 15, 13, 16, 14. Total is 58. Is that right? I got confused and counted total reps too which was 355. Bday is 3/4

  1. 10lb thrusters instead of wall ball, 25lb sumo and push press. 7, 7, 5, 8 for a total of 26. Totally loved it!!

  2. 35. I couldn't finish the box jumps though, I thought I might die 🙂 Still sore from starting this on Monday. Great workout!!

  3. 10, 9, 7, 8
    Wall balls ad rx'd
    18" box
    30# bar for deadlifts and presses.
    Total of 34, great workout!!

  4. 15# bar (all I got), 4# wall ball (sand is drying so I can make a heavier one!!), 12" jump

    13, 9, 8, 10: 40 total

    Box jumps are all mental for me…I'm constantly thinking that I won't clear the top and will stumble and shred myself all up. Need to get over that. Confidence, confidence!!!

    1. I feel that way to! 18"'s seems like a long jump! The first time I did it, out took like 5 tries before I convinced myself to do it! Lol .. a total mental game!

  5. 12+10+12+10=44
    Push presses were a challenge for me!
    I don't think there has been a day this week that I haven't been sore. Love it 🙂

  6. 16 WB + 12 Sumo + 15 BJ + 9 PP = 52!!

    Wow! I simply keeled over once I finished this WOD! Loved it!!! 🙂

  7. 12+10+10+12=44

    I only did 4 rounds. I am JELlO & the baby is crying. I'm sure my # should be lower.

    This is my first time on the blog & trying CrossFit. Thanks! I will be back. Birthday 6/15

  8. 9 10 10 5 = 34 WITH 15 lb ball and jump square no box. Can barely type.

  9. 10+7+6+9=32
    20lb thrusters instead of wall ball
    Man do I need to work on my form and my box jumps!! :X

  10. 10+11+5+10=36
    12lb ball
    I only got 24 back in October!!!!!! 12 point PR!!!!

  11. 48 with 8# wall ball, 15# bar, step 360. (what i could find at the hotel)

  12. 30 but had to sub thruster for wall ball and high jumps for box jumps. Don't have a box yet 🙂

  13. 10+10+6+11=37 I could barley do box jumps my legs are so sore from the previous WOD's.

  14. 13+9+8+8=38

    10 lbs. all around
    box jump on 1/2 step

  15. That was banannas but I loved it!

    WB's were 5lb ball thrown in air and doing squats. my DIY WB = EPIC FAIL!

    Running T – if you're on FB can you message me how you did your ball? this is try #2 and I can't get it to bounce off the wall, it just slides down the wall

  16. would help if you had my name Running T
    Sarah Erny Moyer

  17. thrusters for wall balls.
    kitchen chair for box jumps.
    30# sandbag for thrusters & sumo high pull.

    8, 11, 7, 8


    1. You killed those box jumps! I find them very challenging mentally! Have to convince myself every time that I'm not going to break my face! 🙂

  18. Holy awfulness.

    I got 10+10+7+11=38

    Friend got 10+11+7+10=38.

    We subbed thrusters for wall balls (tried with just a basketball, and was not heavy enough!), I jumped over a 5 gallon bucket for box jumps since I don't have a box just yet, and I used my 25 lb bar for the sumo high pulls and push presses. 🙂

  19. Wall ball: 13
    Sumo: 9
    Box: 18
    Push: 17 (I only did 10lbs on the push which explains the higher rep) everything else as rx'd

  20. 14+10+10+15=49
    Step ups instead of box jumps, 12# KB. The rest as Rx'd. Heart pounding, sweating and laying on the floor after this one!

  21. 11 + 10 + 12 + 10 = 43

    Subbed 2x10lb dumbbells for sumo high pulls and push presses, and single stair for box jumps. Also, ow.

  22. Total was 38, which I'm proud of! I did wall balls with an 8 lb ball (all I have) and box jumps I did on stairs. I'm loving these work outs 🙂

  23. 48 with 13 lbs for sumo and push press and 12" step

  24. Wall ball – 12
    Push press (15 lb dumbbells) -8
    Box jumps -10
    Sumo (25 lb. KB) – 10

    Score: 40

  25. 11 WB, 9 DL, 15 Box J, 6 P/P for 41 total.
    12 lb ball, 25 lb bar

  26. Subbed thrusters(24lb) for wall ball
    20lb kettlebell for deadlifts
    24lb push press
    total 39
    Hurts so good!

  27. I'm a few days behind here… training for a 5K. I got 14+11+10+11=46. Thrusters for wall ball. That was a tough one!!

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