Intermediate-ish
23:25
4rds
6 single leg du + 10 du
20 jump pull-up w/ controlled descent
30 single db thruster (30#)

M 51/180cm/75kg 

Intermediate scaled / modified version:

4 rounds for time of:

20 double-unders
20 pull-ups
30 wall-balls shots

20-lb medicine ball to a 10-foot target

29:21

Scaled : 20 DU,20 C2B,30 7kg to 3m

15:20 modified

tiempos de ronda
R1 | 03:48 |  
R2 | 04:44 | +56 s 
R3 | 05:24 | +40 s 
R4 | 05:38 | +14 s 
Ø 04:53 
Tiempo restante: 00:01 =19:35
4 rounds for time of:
10 triple-unders
20 chest-to-bar pull-ups
30 wall-balls shots

♂ 20-lb medicine ball to a 10-foot target

10 DU’s
20 bent over row 25#s DBs
30 wall balls 16#s
15:45
Gross. Was not feeling my endurance today. 🥴

10 DUs
10 PUs with band (shoulder was hurting today)
30 WBs @ 10#
Time: 20min

Struggled today... wanted to quit after 3 rounds, but pushed through the 4th. I guess that's what discipline is all about. 

16:24
Single leg du instead of TU

14:07 Scaled - 60 SU, 20 ring row, 30 wall balls split even 10#/15#

Internediate 40 m 14:43
20 single 
20 trx row
30 wall ball shot 

4 rounds for time of: 22:30
20 singles
20 Ring rows
30 wall-balls shots @14lbs

Rounds 1 and 3, did TU attempts x10 (zero success), rounds 2 and 4, did single leg DU attempts (got a few).
All else as written.

24:00

M/49/6’4”/225#
50 single unders
20 kipping pull-ups 
30 wall bals (20#)

18:31

M29 (Thats my 17th WOD here)

Beginner, 05:47

Rx 16:24 (double-unders)

F-67 🇺🇸

4 rounds 38:50
Lots of breaks. 😜
10 dubs
20 kipping pull-ups
30 - 10# wall balls

F32 - RX - 25:48

Notes: singles on the C2B with consideration to the volume. Managed to string together 2 reps at a time for the triple unders. Split my wall balls into sets of 10.

19:35 Webster CG NY. 
Did ring pull-ups hung in tree, 20 round 1 then 15 per round. 
40lb DB thruster for WB. 

55M
14:18
modified to: 20 DU/15 C2B/30 35# barbell thrusters

{modified} 
20 single u 
10 pull ups with box 
10 wall ball shots 4kg 

4 rounds 13:25

16:36 RX (ainda fazendo de 1 em 1 o Triple-unders

[Modified due to pulled hamstring]
Home Gym:
10 DU 1st set then 30 DU for the remaining
10 Butterfly PU
15 wall ball shots w 20lb med ball

No time score for me this evening. Worked out with my son. 10:50PM FIN

Just getting dubs down, no way i can do triple unders. Subbed trips for 20 dubs.
Everything else rx
23:54 felt that was as much mental as it was physical and i failed tge metal side of it 😂

10 squat jumps 
20 chest to bar pull ups 
30 wall balls with 20lb bag 

M/238lbs/22yrs 

19:58

Intermediate 

20 min 

Day 3 of .com workouts 

Doubles, ring rows, 10 lb to 9 ft

16:02

63/M/510/210
Beginner Elevated pike
10 single unders
15 Australian ring pull-ups 
20 Squat thrusters w/ 2 10lb plates
8:45

20 DUs
10 weighted PUs 45#
20 wallballs

3 Rounds 17 minutes 

Scaled
4 RFT
20 DUs
20 pull-ups (10 strict, 5 kipping, 5 CTB)
30 WBS (16#, 9’ target because that’s what was there)
18:42

TUs have yet to be a thing for me and I tried a few single leg DUs in warmup which didn’t pan out well. I figured that I still struggle with stringing together regular DUs consistently so why not double the reps and try for UB - batted 500 on that. Didn’t put the foot on the gas all that much because I will be doing something for 9/11 other than resting, just haven’t figured out what yet.

56 yo M/ 5'9"/ 146 lbs

yesterdays EMOM WOD
as Rx'ed
deadlifts 155 lbs all rounds

Rx   14:53


*All Triple-unders as Single-Double-Triple.
*3’s and 2’s on first set of Triples, then a Heroic set of 7 Triples on second set. Everything after that was chaotic singles!
*5’s on C2B and 10’s on WB.

**This was absolute brutality! Those Triples put my heart rate through the roof and messed me up for everything else!

15’

4 rounds of: 
10 x 2-hand touch to ~9' ceiling 
20 x kipping C2Bs
30 x wall balls but with a 50lb sand bag to the pull up bar

24:04
Spent a lot of time just staring at the bar pondering life's mysteries 

21:15
10 DU
20 Pull up
30 14lb med ball
That felt wonderful 

21:10 the only triples I do are from Wendy’s. JK. Subbed for 20 dubs the rest RX. 

23:41 scaled to 4 rounds:
10 single leg d/u (new to me and tough!) 
15 chest to bar pull-ups as strict as possible
30 wallball shots 20lb/10’
broke wallball 18/12 round 1 otherwise 3 sets per 30. Ctb in 4-5 sets each round

warmed up with a little over a mile walk then practiced the movements a little. 
dad(69): 19:46 3 rounds: 
10 single unders
15 ring rows less angle
20 wallball shots 6lb./8’ ! 

46/176cm/172lbs

M- 54/5'7 / 225
Intermediate athlete/scale - 4- rounds for time of- 20 double unders, 20 kipping pullups, 30 thrusters 75#. 22:39

Triple unders?! hats off to anyone who can string two or more together! I can't yet connect my DUs so...
beginner
6:52

14:48 
Double under 
Scaled pull ups 
8lb ball
1st week of CrossFit

M; 35; 6’1; 184
-24:25; Replaced Triple Unders with 10 Burpees

16:11 Rx BUT 5x T2B in place of PU

4 rounds for time of:
10 triple-unders
20 chest-to-bar pull-ups
30 wall-balls shots

♂ 9kg medicine ball to a 10-foot target

14:47

beginner 

05.30 M

24:03 
10 crossovers
20 pull-ups
30 wall ball 10lb 

24:20 scaled
10 DU
20 pull-ups (red band on last set)
30 wall balls
M/40/185

18 min 45 seconds
20 DU
20 pull ups
30 wall ball

Reps & Rounds as written:modified:
Doubles/band assist'd PUs/20# ball
15:24
F-58

10 penguin (3) taps
20 strict pull-ups
30 dumbbell thrusters, 2x15lbs DBs
13:45

scaled after back surgery 
10 su, 15 ring rows, 20 wb with 5lbs
4:32

M/46/175cm/85kg

*double Crossover practice

18:30

C2B 7/7/6 x3
WB 30/ 20+10/10+10+10

Rxd 33:29 with a 5 minute break to start a load of laundry. 

Beginner option:
3 rounds for time of:
10 penguin taps
15 inverted row
20 Thrusters.  

20 lbs 

11 minutes 46 seconds

Sc

20 double unders 
20 Assisted pull-ups 
30 Wall balls 10kg 

23:20

M44 /96kg
Modified Intermediate/beginner option:
4 rounds in total 22min49s, working time 18min
10 double-under attempts, about 7-10 + single-unders
20 pull-ups broken up to smaller sets and last 8 in the last set jumping
30 kb squat & push press, kb@16kg

9:32
4 rds
15 singles
15 rr
15 wb 10#

Beginner Option:
7:10

M/56/67”/150

scaled and subbed all around…

4 RFT

10 cal echo bike
20 strict pull ups 
30 double db thrusters

Pull ups:
5-5-5-5
5-5-5-5
5-5-4/1-3/2
5-5-3/1/1-2/1/1/1

Thrusters 
18-12
18-12
15-10-5
15-10-5

and down todays rabbit hole….i knew the sub weight for thrusters was 20-25# but didn’t know why.  As an accountant i had no idea how to calculate the required load to mimic the wall ball.  So i did what anyone else would do - asked AI….  Here’s its answer.  No idea if it’s right but I’ll go with it. We live in interesting times…

Absolutely, Robert—and I love how you’re bringing physics into functional fitness. Here’s the breakdown:

🧮 Physics of the Wall Ball Toss

You’re releasing a 20 lb wall ball from 5 feet, aiming to reach 10 feet. That means you’re imparting enough energy to lift the ball 5 vertical feet.

Step 1: Convert Units

• Weight: 20 lb = 9.07 kg
• Height difference: 5 ft = 1.524 meters
• Gravity: 9.81 m/s²


Step 2: Calculate Potential Energy

To raise the ball 1.524 meters:

• `\( PE = m \cdot g \cdot h = 9.07 \cdot 9.81 \cdot 1.524 \approx 135.63 \)` joules


Step 3: Estimate Force

Assuming you apply this energy over a 2-foot (0.6096 m) vertical drive (roughly the squat-to-press range):

• `\( F = \frac{E}{d} = \frac{135.63}{0.6096} \approx 222.49 \)` newtons


🏋️ Equivalent Dumbbell Weight for a Thruster

To generate 222.49 N of force in a thruster:

• `\( m = \frac{F}{g} = \frac{222.49}{9.81} \approx 22.68 \)` kg
• Convert to pounds: `\( 22.68 \div 0.453592 \approx \textbf{50.00 lb} \)`


✅ Final Answer

To match the force needed to toss a 20 lb wall ball to 10 feet, you’d need to perform a thruster with approximately 50 lb of dumbbells (or a barbell). That could be:

• 2 × 25 lb dumbbells
• Barbell loaded to ~50 lb


This assumes you’re driving the weight over a similar distance and with similar explosiveness. If you’re training for metabolic output or balance, we can tweak the load or tempo to match your goals more precisely.

Rx 20:46
Triple unders got progressively better. Best was 7 unbroken on the last round. Chest to bars and wall balls were consistent. Got faster on the back half. 

4 rounds for time of:
10 double-unders
20 jumping pull-ups
30 wall-balls shots
11:46

Since I did double unders and not TU’s, I thought I could do more “jumping“ with jumping pull-ups. Still brutal

M/36/210#/6’2”

15:24 Rx’d
I was dreading that workout since yesterday… 😩.
Singles on the triple unders. And does anyone really know if the rope travels around three times? Because I sure don’t, haha 🤷‍♂️

16:54. 4 rds 20 singles, 20 pull-ups, 30 wb 12#.

globo wod: sub dumbbell thrusters 15/20lb dumbbells for wallball shots if a medicine ball isn't available.  if the pull up bar isnt suitable for kipping sub strict pullups.  triple unders as Rxed or scaled as needed. 

Scaled to
4 rnds
50 su
20 pull ups-mostly strict
30 wb--20# with a short toss/catch.  Not to a target
20:02
m/55/180
Phew....no box jump overs:)

Intermediate plus 20lb WB to 10’. 1 legged DU attempts counted, never tried these before. 

17:15*

*lost maybe 60-90 seconds chatting with an old friend after round 2. WB unbroken, then 20-10 for the last 2 rounds. Probably only made 25% of the 1-legged DUs!

15:00

Intermediate 
10 singel leg DU
20 strickt pull up
30 WB 15 lbs 

Beginner (3x):
10 DU
20 PU
30 WB 20#
17:51

30:59
30 single under 
30 front squats ball 10 kg 

Rx 19:42

Single-leg DU are a good challenge but I decided to go for TU attempts... Only 3 went by xD
21:31

Rx.18:29

M26 185lb 5’10

10DU
20 kipping pull ups ( the last round was jumping pull-ups)
30WB 9kg

25:21

Sc
16:59

M43 87kg 183cm

30SU
20 kipping pullups
30 WB 9kg

20:29 in total

M34 100kg 191cm
4 rounds for time of:
10 single-unders
20 pull-ups
30 wall-balls shots 8kg medicine ball

18:06 in total