Posts Tagged ‘Rotational Ball Slams’
November 2, 2020
WOD:10min AMRAP10 Box Jump Overs5/5 Rotational Ball Slams10 Situps
Read MoreAugust 12, 2020
WOD:5rds10/10 Rotational Ball Slam10/10 MB Step LungesRest :60
Read MoreJune 25, 2020
WOD:14min AMRAP 7 Pullups 14 Rotational Ball Slams 21 Air Squats
Read MoreFebruary 25, 2020
CrossFit Warm Up:Shoulder/Ankle Prep3rds (10:00 Cap)10m Inch worm to push up 10 DU Practice 1 From Floor Clean Complex (Build) WOD:30-20-10 Power Cleans (95/65-135/95-155/115) 5/5-10/10-15/15 Rot. Ball Slam 80 Double Unders (2:1) *This is meant to be long 15ish+ i.e. heavy enough on the cleans that you don’t fly through them.* Optional finisher: Trunk 3rds…
Read MoreFebruary 10, 2020
QuickFit Warm Up:Warm Up DU’s before Whiteboard 2rds (5:00 cap) 10 m Inch Worm to Push Up 5/5 WB Curtsy Squat 5 Tempo 3311 WB Squat WOD:50 Double Unders (3:1) 40 Wall Balls 30 Situps 20 HRPU 5/5 Rotational Ball Slams 20 HRPU 30 Situps 40 Wall Balls 50 Double Unders CrossFit: Warm Up:Squat/Front Rack…
Read MoreNovember 12, 2019
CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side Windshield Wipers 8/leg Walking Lunge 10 KBS 3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist) Partner WOD: 20min AMRAP 10 DB Cleans (50/35) 5/5 Rotational Ball Slams 10/7 Cals AB Optional Finisher: Accumulate 30/30 MB2T BodyFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side…
Read MoreNovember 1, 2019
QuickFit Warm Up:2 rds 30 Over the Line Quick Steps 10/side Deadlift with Slam Ball Twist 10/side Side Plank Rotations WOD:3,6,9,12,15,18,21 Rotational Ball Slam Situps 25 Double Unders (Lateral Hops) CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 20-30 Over the Line Quick Steps 2) 6-10/side Deadlift with DB Twist 3) 6-10 Bridge with DB Pullover Strength: DeadliftLevel…
Read MoreSeptember 3, 2019
*Last call for tickets for the Alpha Pirate tailgate this coming Saturday September 7th. If you would like to join us please make sure to sign up in the back today so we can account for your tickets. Hope to see you all there!* CrossFit Warm Up:DROM3 Rounds6/6 Bottoms up KB press10 Plate Touches8 KBS…
Read MoreJuly 23, 2019
CrossFit: Warm Up: Overhead / Wrist PrepPA Snatch Warmup x 2—————-3rds20 Double Unders / Practice 5 High Box Jumps 5 Hang Snatch (:02 pause on catch) (Build) Strength: Hang Snatch All Levels: 5 x 5 (Build) WOD: 8min EMOM5 Hang Snatch at 80% 10/10 Lateral Hops BodyFit: 338 Warm Up: Ankle Circuit8min AMRAP 20 Double…
Read MoreJune 11, 2019
Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday. CrossFit Warm Up:Shoulder DROMOverhead Mobility3 Rounds10 Plate Touches5 Box Jumps (Build)7-5-3 Jerks (Build) Strength:10 Min EMOM2 Jerks from the Rack WOD:12 Min EMOMMinute…
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