Week 5 Workout

04.19.11 - 04.24.11

Clean / T2B / Wallball

Workout

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target) 

Description

Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. 

 

Required Equipment
  • Barbell configured for 145lbs / 65kg
  • Pull-up bar
  • 20lb medicine ball
  • Wall or target marked at 10 feet
Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of power cleans, plus the number of toes to bar, plus the number of wall balls in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

 

Workout

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9' target)

 

Description

Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. 

 

 

Required Equipment

 

  • Barbell configured for 100lbs / 45kg
  • Pull-up bar
  • 14lb medicine ball
  • Wall or target marked at 9 feet

 

Additional Notes

 

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of power cleans, plus the number of toes to bar, plus the number of wall balls in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

 

Workout

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9' target)

Description

Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. 

 

 

Required Equipment

 

  • Barbell configured for 100lbs / 45kg
  • Pull-up bar
  • 14lb medicine ball
  • Wall or target marked at 9 feet

 

Additional Notes

 

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of power cleans, plus the number of toes to bar, plus the number of wall balls in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

 

Workout

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9' target)

Description

Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. 

 

 

Required Equipment

 

  • Barbell configured for 100lbs / 45kg
  • Pull-up bar
  • 14lb medicine ball
  • Wall or target marked at 9 feet

 

Additional Notes

 

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of power cleans, plus the number of toes to bar, plus the number of wall balls in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

 

Workout
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (75lbs / 35kg)
10 Toes to bar
15 Wall balls (10lbs to 9' target)
Description

Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. 

 

 

Required Equipment

 

  • Barbell configured for 75lbs / 35kg
  • Pull-up bar
  • 10lb medicine ball
  • Wall or target marked at 9 feet

 

Additional Notes

 

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of power cleans, plus the number of toes to bar, plus the number of wall balls in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

 

Workout

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (75lbs / 35kg)
10 Toes to bar
15 Wall balls (10lbs to 9' target)

Description

Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. 

 

 

Required Equipment

 

  • Barbell configured for 75lbs / 35kg
  • Pull-up bar
  • 10lb medicine ball
  • Wall or target marked at 9 feet

 

Additional Notes

 

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of power cleans, plus the number of toes to bar, plus the number of wall balls in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

 

Find a Participating Affiliate or Compete Anywhere

Find a venue that's hosting official workout sessions or work out on your own and tape yourself.

Submit your Score

Find a participating affiliate to train at or compete on your own and tape it. You can submit your score more than once if needed.

adam j

Sometimes a movie takes off for no apparent reason. And sometimes literature thesis topics the reason is readily apparent. Take 300, for instance. This epic account of an ancient battle between the Spartans college thesis statement and Persians contained the kind of eye-popping visuals and head-snapping violence that men can't get enough of. Plenty of women, too, appreciated the parade of ripped bodies. The movie made a record $70 million in its graduate school thesis first weekend and earned more than $450 million worldwide since its release in March 2007.

Posted at 11:21 PM PST on December 18, 2011

I need my scores posted to validate my participation in Regionals. Workouts 5 and 6 were never posted. Due to shoulder injury I only posted a score of "5" for WOD #5, and a score of "1" for WOD #6. Affiliate Team "Crossfit Red" out of Grand Junction CO.

Posted at 3:10 PM PDT on May 4, 2011

My score of 3 was never accepted, never showed up at my affiliate to validate. thank you.

Posted at 10:24 AM PDT on May 4, 2011

Add comment here

Posted at 6:51 PM PDT on May 2, 2011

117 week 6, 272 week 5

Posted at 7:21 PM PDT on May 1, 2011

272 score unable to submit

Posted at 7:20 PM PDT on May 1, 2011

272 score unable to submit

Posted at 7:20 PM PDT on May 1, 2011

Add comment here

Posted at 7:17 PM PDT on May 1, 2011

Hey I posted scores for this what happened. Not cool. Man.
It was fun though. Lol.
Anything I can do

Posted at 7:09 PM PDT on May 1, 2011

I can't log my scores in for this one either!! 9 rounds with 7 reps added!!

Posted at 4:50 PM PDT on May 1, 2011