Posts Tagged ‘Ball Slams’
April 9, 2019
CrossFit Warm Up:Rack Prep PA Clean Warmup x 2 Then3rds3 position Clean (Hip – Hang – Low Hang) – Build 20 Double Unders / Practice Strength: Low Hang Power CleanLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “La Botella”12 Minute EMOM3 Position Clean (Hip, Hang, Full)10 Lateral Hops*Add weight every 3 minutes* BodyFit 310…
Read MoreApril 4, 2019
CrossFit Warm Up:3rds:15 BB Front Rack Lunge Holds (R&L)5/5 Pillar to Press up10 DB Side Raises 5/5 Knee Hug Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build)*Heavier than 3.28.19* WOD: “Lincoln Hawk”6 RoundsDown and Back Single Arm Front Rack KB Carry10 Single Arm Front Rack KB Step-ups*Alternate Arms Each Round BodyFit…
Read MoreMarch 27, 2019
Warm Up:3rds1:00 Deadbugs 8 BB Good Mornings (Build)8 Plate Touches 4 Burpee Walkups Deadlifts Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5RM – go for it! WOD:7 Minute Clock800m Row40 Ball Slams (25/20)Max Rep Burpees
Read MoreMarch 14, 2019
CrossFit Warm Up:Shoulder DROM 8min WAMRAP 10 Banded Pullaparts 10 True Pushups :15 Iron Man Hold 5 :02 Pause S2OH (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Build) WOD:16 Min EMOMOdd: 125m RowEven: 8 S2OH (135/95)*Weight should scaled appropriately for challenging, but unbroken sets* BodyFit 303 Warm Up:5min…
Read MoreMarch 7, 2019
*Schedule Reminder: Saturday 9:30am Free Community workout followed by Flow with Wheels – all are welcome!* CrossFit Warm Up:Shoulder DROM8min WAMRAP 10 Banded Pullaparts 5/5 Walking Lunges 10 True PushupsBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 4 x 6 (Build) WOD:For Completion – 20min clock 10/10 Getup SitupsShoulder Superset (Bent Over…
Read MoreFebruary 5, 2019
CrossFit Warm Up:10min WAMRAP25 Double Unders / Practice10/10 Banded Rotations 8/8 Bottoms Up KB Press10-8-6 – Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Straight)*Same as 1.16.19* WOD:12 Minute EMOMEven: 5/5 Rotational Ball Slams, Max Rep DU/SUOdd: RestScore is number of DU/SU*Compare to 2.7.2018* BodyFit 292 Warm…
Read MoreDecember 18, 2018
CrossFit and BodyFit 280 Warmup:Get Your Chili WarmWOD Setup WOD:“12 Days of Christmas”1: Deadlift2: HSPU3: Power Cleans (155/115)4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.
Read MoreDecember 11, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 10 Pushups 20 Double Unders / Practice Strength: All Levels 15min Clock 4 x 6 Strict Pullups 4 x 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…
Read MoreDecember 3, 2018
Warmup: Squat Prep 3rds 2/2 Knee Lunge Step Vert Flex Ext 10 KB High Pull (AHAP) 10 Ring Rows 5 Back Squat (Build) Strength: Back Squat Level 1: 3×5 (+5) Level 2: Cluster 3 x 1 x 3 / :15, :30, :45 WOD: “Santa’s Sacks” 10min AMRAP 10 DB Hang Cleans (50/35) 10/10 Split Squat…
Read MoreNovember 1, 2018
CrossFit and BodyFit: 268 Warm Up: Heat Your Meat 3rds :45 Plank 10 Banded Pulls 10 Plate Touches Partner WOD: “Peanut Butter and Chocolate” Buy In: 50 Cals AB 50 Cals Rower 100 Ball Slams 100 Renegade Rows (R+L=1) Cash Out: 50 Cals AB 50 Cals Rower *Both partner must bike and row in BOTH…
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