Complete 32 intervals of 20 seconds of work followed by ten seconds
of rest.
Perform 8 consecutive intervals of each of the following
exercises:
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 09.20.12
Wall Ball – 57
Sumo Deadlift – 60
Box Jumps – 92
Push Press – 74
Total: 283
I hope I log this right lol. Either way, my body feels like jello. Fantastic workout!
Wall Ball (subbed db thrusters with 10 lb db)- 8
Sumo Deadlift (20 lbs) – 8
Box Jumps – 6- shakkkyyy legs!
Push Press (20 lbs)- 4- painful. painful.
Total: 26
Thank you for posting such a great workout!
You're very welcome!
Wb: 12
Sumo (10 lbs.): 11
Box: 19
Pp (10 lbs.): 16
Total: 58
Did slams instead of wall ball – 80
DL high pull – 54
Box jumps – 76
Push press – 60
*this is one of my favs so far….loved it!
Just realized I scored my wrong…oops! I added all 8 rounds up for total of each exercise. My score would be more like 34
Wall ball ( subbed squat thrusters ) 10
Deadlift 7
Box jumps 7
Push press 5. *OUCH!!!!!*
Total 29 and I'm going to die now.
I subbed Thrusters for Wall Ball
10, 9, 8, 10 = 37
Added 11 to the last time on 9.20.12
Ok, so I'm still learning. I did a circuit of the 4 stations 8 times. Whoops. I looked at the comments on 9.20.12 to see how to add the score…here goes:
Wall Balls: 9
Sumo DL + HP: 6
Box Jumps:6
PP: 8
Score: 29
Total Reps of Everything: 313
Added a 1/2 mile run and pull-up practice: 3 sets of 5 pull up rep's + hang for 10 seconds. 70-80lbs assistance
Great workout! I'm definitely getting stronger!
Ok, it took me a while to figure this out, but I did 8 reps of thrusters (15 lb) for wall ball (20sec each rep, 10sec rest between), then 8 reps high pull (30 lb)… is that right?
27
8
8
10
=53
Subbed thrusters for wall ball = 13
Deadlift = 12
Box jumps = 11
Push Press = 18
Total = 54
LOVED this one!
WB (14lb) 9
DL (35lb) 12
Box Jumps 13
PP 11
Total: 45
My shoulders are sore!
As Rx'd
wb: 17
sumo dl: 13
box jump: 10
pp: 15
Total: 55
Great workout! I didn't think I would make it through the push presses by round 6, but my last round was the 2nd highest # of reps 🙂
well i screwed up and did box jump right after wall ball and therefore push press right after sdhp which i think hurt my score due to muscle fatigue, but i still improved. i also have a real 18" box now which last time i just did squat jumps.still using 15 lb ball and 20 lbs on pp and sdhp.
today's score:
11, 11, 7, 9 = 38
9/20/12 score:
9,10,10,5 = 34
For wall ball used an exercise ball that was 5# – 18
24# Deadlifts- 8
12" box jumps- 17
25# push press- 11
Total: 54
At the end of push press I could not push through the last rep to get an extra! My heart was beating SO HARD today! Ran 1.5 miles after.
19, 11, 8, 15 = 53
Total all events = 488
This was a great sweat!
Thrusters @ 25lbs for Wall Ball- 7
Sumo-Dead Lift @ 25lbs- 4(slipped up here)
Box Jumps- 13
Push Press @ 25lbs- 10
Total- 34… Arms are jelly now, thanks!
Total low scores= 8 + 4 + 6 + 3 = 23
Wall ball only 6#.
Step ups on 12 inch box not jumps.
Happy I finally figured out there was a phone app Tabata timer for this!
Me too! Is it HITT? I used mine the first time today and loved it!!
HIIT
Wall Ball (12#): 11
Sumo: 10
Box Jumps: 8
PP: 10
Total: 39
All Total: 304
Ran 3 miles before the WOD. Loved it!
Ran 2 miles first. 13+12+20+11 = 56. Compared to 53 last time. DYING and legs SHAKING!
Jenelle=40
Shawntae=36
Robyn=37
Megan=got it done!
Lauren=32
Mindi=37
subbed wall balls with squat thrusters:
STH: 10
SDL: 11
BJ: 10
PP: 10
total: 41
Just realized I did thrusters instead of push press. I get those so confused. Oh well, try to get it right next time.
Ha ha. My hubby did the same thing! 😉
Wall-Ball: 10
Sumo: 8
Box Jumps: 6
Push Press: 7
Total: 31
Wow, totally weak compared to many of you ladies, but I only just started this week. I am a momma-to-be (6 week preggo) and want to be a strong, healthy mom 🙂
Wall-Ball: 10
Sumo: 8
Box Jumps: 6
Push Press: 7
Total: 31
Wow, totally weak compared to many of you ladies, but I only just started this week. I am a momma-to-be (6 week preggo) and want to be a strong, healthy mom 🙂
I scored wrong- totals not reps. Whoops. Here is total and guess
WB 65: 8
Sdlhp: 57: 9
Box jump : 50:5
Pp: 55: 8
Total
Totals didn't post. 227: 30
Wall Ball – 17 (But I used an 8lb. ball and I just threw it up in the air instead of against the wall, so I think that made my score higher than it should have been if I was really doing it as rx'd.)
Sumo DL – 8
Box Jump – 8
Push Press – 8
Total = 41
Wball 14
Sumo 9
Box jump 8
Push press 8
Total: 39
Didn't want to work out today, but glad I did.
Wball 14
Sumo 9
Box jump 8
Push press 8
Total: 39
Didn't want to work out today, but glad I did.
15+12+12+12=51
Compared to 44!
I'm not sure I did this one right BUT…
wall-ball – 10
sumo – 10
box – 12
push – 6
Total – 38
my arms feel like jelly!!!
Wall-balls 7
Deadline high-pulls 10
Box jumps 7
Push-press 8
Tabata total score 32
42-push presses killed me!
WB (light ball) -13
Sumo @ #20 -12
Box 16.5" – 9
Push press @#20 -18
Total= 52
Great workout! This is a good one for me. Now I just need proper equipment… Using a large log for Sumos and push press is not ideal 🙂
I change this workout for my self cause I don't want to do anything with my hurt right wrist so this is what I did
CFSU's 12
Squats 16
CFSU's 13
Squats 18
Total= 59
It still felt great abs and legs were burning!! I also run 3 miles earlier today at 24:31minutes
WB: 10 Lowest rep 10#
SDL:10 Lowest Rep 30#
BJ:10 Lowest Rep
PP:10 Lowest Rep 30#
SWEATY!!!
10 lb thrusters- 7
20 lb sumo dead lifts-7
box jump- 10
10 lb. push-press- 11
ouch
total- 35
I hope I did it right. 14+18+20+10=62
Amanda
Wall ball 24 (used a dumbbell and did not actually throw it)
Sumo deadlift 12
Box jump (15") 8
Push press 10
My shoulders are useless right now!
Total: 54
10# – 12 reps
20# – 7
(Step ups) – 6
20# – 8
Total: 33
13-9-8-6 for a total of 36. Had to switch to 5 lb dumb bells after the first two rounds of push press.
15-13-12-14= 54 Compared to 48 in Sept.
Tried to do this one before breakfast and totally bonked. Convenience does not equal a good idea!!
10 lb Wall-ball (subbed 5# hand weight thrusters) – 13
Sumo deadlift high-pull (10# hand weight) – 9
Box Jump (up one step) – 8
Push-press (5# hand weights) – 12
Total: 42
WB-6
SD-10
Subbed High knee jumps for box jumps-10
PP-10
It put a hurting on me!
Going to go play on the new pull up bar gym my husband built!! He's a bar brothers fan.
4# wall ball – 10
24# deadlift high pull – 14
9" box jump – 8
24# push press – 17
TOTAL – 49
Wall ball – 10
Sumo dead lift – 10
Box jump – 10
Push press – 8
TOTAL = 38 feeling it!!!
Wb: 10
Sdl: 8
Box jump: 4
Push press: 8
Total: 30
WB =11
SD =10
BJ =5
PP =9
Total = 35
wooped my butt!!
11, 10, 11, 8 = 40
I was totally confused at first and thought that all four exercises was one interval, so I thought we had to go over all 4 exercises 8 times through a total of four times. I was dying. Then I realized each exercise is an interval, and it was still tough! Great workout!
WB 8# : 10
Sumo : 7
Box : 7
PP : 12
Score: 36
I wish my arms worked now. I'd love to mix a protein shake, but I can't reach the cabinet!
Great workout!
It was hard to keep track of the seconds for me, but I think my score was 54. It was a great workout!
17 + 15 + 17 + 15 = 64!!!! Compared to 11 + 10 + 12 + 10 = 43, 21 point improvement. Holy cow. All I have to say is THANK YOU JENNI! The first fight gone bad was pretty much right when I started following your blog. Obviously you've helped me gain a lot of strength, but I didn't know how much until looking at my previous score for this WOD. I am addicted – I love Crossfit!!!!
I should add that I don't do SDHP due to tendon strain issues, I do upright rows or muscle snatches… the last few reps are such a struggle!
Rock on Mama! 🙂
First day back in a while, and this was a doozy! My kids were cheering me on, and I feel good about my score:
Wall Ball: 12
Sumo: 12
Box Jump: 12 (like 9")
Push Press: 16
Score: 52
Total: 105 100 119 134 = 458
WB 17
Sumo 11
Box 11
PP 18
Sumo 35lb
Total score 56
Compared to 44 on 9/20
thrusters with 10 lb dumbbells:7
high pull: 7
box jump: 8
push press: 10
First of all, it has been awhile since Pukey the Clown has visited me. I had to stop and rest to keep him at bay. 🙂
Subbed 20lb Thrusters for Wall Balls: 8
SDHP: 5
Step-ups instead of box jumps: 11
Push press: 5
29 :/
Great workouts. Thanks! I just started last week, so I'm not tracking yet.
Start tracking your very first day. Your progress will impress you. 😉
Wall ball (subbed thrusters)-9
Sumo dl- 7
Box jump (subbed step ups) 7
PP-6
Total:29
Whew! Fun one!
Subbed squat thrusts for wall balls and step ups for box jumps (didn't trust my legs after all those squats)
15 with 4# dbs
9 with 8# dbs
10
8 with 8# dbs
Score=42
400 total
Whoa, I don't know if any other workout has ever pushed me this hard.. that was rough!!
WB: 13, 110 total
Sumo 30lb: 13, 109 total
Box Jump: 15, 147 total
PP 30lb: 9, 77 total (the killer!!!)
Score: 50, total 443
I started this on Halloween, and in those 5 weeks or so I have lost 6 lbs and already see so much muscle definition. Today I even tried on all the pants in my closet, and every pair fit (just this past March I had to buy new pants because none of them fit!)! I am beyond excited.. thank you so so much. I'm addicted now!!
That is so awesome! 🙂
wall ball- 10
sumo- 13
box jump- 12
push press- 13
score- 48
WB 15lbs (thrusters)— 10 T=95
Sumo 15lbs —8 T=70
Box jumps (high knees)— 15 T=140
Push press 15lbs— 8 T=72
Total= 377
Just what I needed after those 2 cookies earlier! 🙂 at least they were made with whole wheat!
Missed today's WOD! SLACKER!
36 total. I used an app too, made it much easier.
score= 54
total reps= 448
30 lb sumo
Chris:
score= 46
total reps= 400
60 lb thrusters instead of push press
lost count along the way!
feel like a rubber band!
16 – 2 8 lb dumbbells
12 – 16 lb
13
14 – 16 lb
55 total
Misread and did boxjumps first. Slipped on the second-to-last jump in the 8th cycle (was trying to beat my highest score) and now have a broken arm, I'm totally bummed. So to any of you using stools as a box, you may want to reconsider :/ Hoping to start the WODs again in a few weeks, minus my right arm
was so upset with yesterday's score i had to do it again today….
today:
12,12,7,11 = 42, total reps = 368
9/20:
9,10,10,5 = 34
12,11,10,13=46
Wall ball- 12
Sumo DL 30lbs- 12
Box Jumps- 8
Push Press 30lbs- 6
Total Score= 38
Thrusters instead of wall ball this time.
11
8
9
10
Total score: 38
WB 15
Sumo 13
Box 17
PP 12
Total 57
30# for deadlifts and push press
19" box jump
11
10
7
12
No wall ball so I tossed a 10 lb dumbbell up and caught it. -14
Sumo – 14
Box Jump – 16
PP – 17
Total 61