Alright, break's over time to stop slacking off.
Cindy
150 Wallball shots
20# ball
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A wallball rep is this: Take a medicine ball and hold it in front of you under your chin. Do a full squat, keeping the ball there and then when you stand up, throw the ball up to hit a spot on the wall. In our gym, try to keep it as high as possible without hitting the ceiling. Then catch the ball and go back into a full squat and repeat. Here's a video: http://media.crossfit.com/cf-video/WallBall.wmv. One hint on this one, if you can keep the ball in closer to your body on the catch, you'll save your arms a lot of pain.
To scale it, go with a lighter med ball or do only 100 or 75 reps. Keep it challenging though.
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phil and i did this one is about ten minutes. 150 reps, i used an 8 pounder, phil used a 12 or 15.
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Dustin used the 15 pounder and did it in 13-15 minutes (I forgot to time myself).
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