Posts Tagged ‘Ball Slam’
January 4, 2019
Warm Up: 8min WAMRAP 10 Banded Pullaparts 6/6 Single Arm Elevated Pushup10 Plate Touches :10 AB Sprint Strength: DB Bench Press All Levels: 4 x 6 (Build) Partner WOD: “Shimmy and Shake” Tabata Intervals x 8 Partner 1: Cals AB Partner 2: Ball Slams *Partners work simultaneously**8rds each part movement**Score is total Cals and Reps*
Read MoreDecember 13, 2018
CrossFit: Warm Up:3rds5/5 Pillar w/ arm reach10 Single Arm Press10 Air Squats5 Strict Press (Build) Strength: Strict PressLevel 1: 3 x 5 (Add #)Level 2: 5 x 1 (Build)*This is NOT a test, no misses* WOD: “Hellish”100 BurpeesEvery :90 sec10 Wallballs (20/14) BodyFit: 279 Warm Up:8min WAMRAP10 Scap Progression5 Burpee Walkups5 Box Jumps (AHighAP)10 Plate…
Read MoreNovember 20, 2018
CrossFit:Â Warm Up: 3rds 10 Pillar w/arm reach 10 Plate Touches 2 Wall Walks w/ :05 Hold :10 AB Sprints Strength: Strict Press Level 1: 3 x 5 (Add #) Level 2: 3 x 3 (Straight) *Weight from 11.13.18* WOD: 5rds 4 HSPU 8 Ball Slams 12/8 Cals AB Rest :90 BodyFit: 273 Warm Up:…
Read MoreSeptember 6, 2018
CrossFit: Warm Up: Squat Prep Then Tabata Goblet Squat x 8 (Moderate) Tabata American KBS x 8 (Moderate) WOD: 18min EMOM Min 1: 15 Wall Balls Min 2: 12 Ball Slams Min 3: 9/6 Cals AB BodyFit: 252 Warm Up: Ankle Circuit 5min Double Under Practice Squat Prep 3 x for completion, increase intensity 5…
Read MoreMay 16, 2017
CrossFit: Warm Up: 8min WAMRAP 25 Double Unders/Practice 4 :05 HS Hold :03 Eccentric 10 KBS – American (Heavy) Strength: All Levels: HSPU 4 x 6-8 reps WOD: “M.E. WORKIT” 1000m Row 3 Rounds 5 Wall Walks 10 BJ (30/24) 100 DU 3 Rounds 10 T2B 10 Ball Slams 800 m Run BodyFit: 107 Warm…
Read MoreApril 18, 2017
I don’t do this often buuuuuut she is my wife, a big Happy Birthday to the boss lady! Â Happy 3rd anniversary of your 29th birthday I hope you have a great day! CrossFit:Â Warm Up: Overhead/Wrist Mobility PA Snatch Warmup x 2 Snatch Balance x 4 (Build) 2 Hang Squat Snatch x 3 (Build) Strength:…
Read MoreApril 13, 2017
Don’t forget tomorrow Alpha Happy Hour at Pub 333 in Oakmont. CrossFit: Warm Up: Chubbs Sequence 3rds 2/2 Leg Cradle Lunge Step w/ vert flex/ext :10 Table top hold 10 True Pushups Skill: https://www.youtube.com/watch?v=BZHdEWVLiag Strength: Pistol Progression & Dip Progression All Levels: 4 x 6-8 reps WOD: “Wheeler and Ronnie” 12rds 5/5 Weighted Lunge 10…
Read MoreNovember 22, 2016
CrossFit: Warm Up: 4rds 10 Pillar w/ arm reach 15 KBS – American 15 Elevated Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x4 (Straight) *Add weight from 11.15.16 WOD: “The Sauce” 12min AMRAP 21-15-9 Ball Slam Burpee BodyFit: Trunk: 3rds Side Pillar – R 10 Leg Lifts Side Pillar…
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