Posts Tagged ‘Ball Slams’
January 3, 2020
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (5:00 time cap) :20/side Star Plank 1 From the Knee Dumbell Clean Complex 5 ball slams WOD:10rds 5 DB Hang Cleans 5 DB Squats 10 Ball Slams *15min cap* CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) :20/side Star Plank 10 3-point drill 3 Tempo (3131) RDL (build)…
Read MoreDecember 20, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 10 Tuck Jumps 10 PVC Lift Offs 8/leg Single Leg RDL with Slam Ball WOD:6min AMRAP 12 Box Jumps 12 Ball Slams Rest 4min 6min AMRAP8/6 Cals AB 8 Pullups CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 20 Frog Pumps :20 Star…
Read MoreOctober 16, 2019
QuickFit Warm Up:6 Min EMOM 1) 100m run 2) 10-15 Tuck Jumps 3) 10 -15 scap push ups WOD:Buy In: 500m Row 100 Ball Slams 100 Box Jumps 50/50 Renegade Rows (R+L=2) Cash Out: 500m Row *Work can be split however* CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 10/10…
Read MoreOctober 15, 2019
CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 10-15 Hollow Pulldowns 2) 3 wall walks 3) :10-:20 Chin over bar isometric hold Strength:15min Clock Strict Pull-up 4×5Strict HSPU 4×5 WOD:6 x Every 2min 8 T2B 8 S2OH (135/95) 8/6 Cals AB BodyFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75…
Read MoreOctober 3, 2019
CrossFit Warm Up:3 mins moderate pace ABTHEN- EMOM 12mins: 1) 12/12 Monster walks 2) 8 DB Z-Press 3) 4/4 Jumping Lunges 4) :30 Bent Hollow Hold Strength: Barbell Lunges All Levels: 4 x 4/4 *Must be heavier than 9.19.19* WOD:18min EMOM 15 Wall Balls (20/14)12 Ball Slams (25/20)9/6 Cals AB *Compare 9.6.18* BodyFit Warm Up:3…
Read MoreSeptember 23, 2019
QuickFit Warm Up:2 rounds6 inch Worms w/ Pushup10 Air Squats10 Plate Touches20 Double Unders/Practice WOD:50 Burpees 50 Double Unders 100 Wall Balls 100 Double Unders 50 Ball Slams (25/20)50 Double Unders CrossFit Warm Up:Squat Prep3 Rounds5 Strict Pull-ups6 Glute Bridges 20 Double Unders/Practice5 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2:…
Read MoreSeptember 20, 2019
QuickFit Warm Up: WOD:50 Double Unders 50 Pullups 50 Double Unders 50 Ball Slams 50 Double Unders 50 Situps 50 Double Unders 50 Cal Row CrossFit Warm Up: Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 5 Choose Your Own Adventure WOD:3rds 10 Deadlifts (225/155) 50 Double Unders Flex:4 x 6 Hex…
Read MoreSeptember 10, 2019
CrossFit Warm Up:Ankle Circuit 3rds10 Scap Progression3 :05 HS Hold w/ :03 eccentric / :25 HS Hold8 – Hip – Hang – Full Cleans (Build)20 Double Unders / Practice Strength:15min Clock Strict Pull-up 4 x 6 Strict HSPU 4 x 6 WOD: “Ride the Bus”5-10-15-10-5 Pull-ups Cleans (135/95) 20 Double Unders (3:1) BodyFit Warm Up:Ankle…
Read MoreAugust 20, 2019
CrossFit Warm Up:Ankle Circuit8minWAMRAP :15 Table Top Stretch10 Kips / Kipping Practice w/ partner10 KBS – American (Build)Double Unders / Practice Strength: 15 Minute Clock4 x 8 Dips4 x 8 Bent Over Underhand Barbell Rows WOD:12 Minute AMRAP5 Devils Press (45/30)10 T2B20 DU (3:1) BodyFit 346 Warm Up:Ankle Circuit 8min WAMRAP 10 Scap Progression10 Plate…
Read MoreAugust 15, 2019
Schedule Reminder: Saturday August 17th Free Community workout at 9:30am followed by yoga at 10:30am. CrossFit Warm Up:3rds2/2 Knee Hug Lunge Step Vert Flex/Ext10 Ring Rows (Underhand)10 Plate Touches 4 High Box Jumps Strength: Superset4 Sets of5/5 Barbell Lunges5 Strict Chin-ups*Heavier than 7.18.19* WOD:For Time40 Wall Balls (20/14)30 Ball Slams (25/20)20 Box Jumps (24/20)10 T2B…
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