Posts Tagged ‘Wall Balls’
January 1, 2020
Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead. Warm Up: Chili Warm (3:00 min AB/Rower/Jump Rope)10min WAMRAP 10 Scap Progression (Depression -> Kipping Practice)5/5 Knee Hug Lunge Step10 Squat Progression (Air -> EB FS -> EB Thruster)10 Deadlift (Build)Double Unders / Practice WOD:…
Read MoreDecember 9, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 5 sit squats (on med ball) 20 Frog Pumps 10 Windshield Wipers WOD::30 on :30 off Accumulate 100 of each – Wall Balls & Cals AB Min 1: Wall Balls Min 2: Cals AB CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 sit squats…
Read MoreDecember 5, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full20 Lateral Hops Over Bar 1 From Floor Clean Complex (Build) 10/leg Single leg Hops 3 Jerks (Build) Partner WOD:5 Snatch (115/85) 20/20 Double Unders 10 Power Cleans 20/20 Double Unders 20…
Read MoreNovember 28, 2019
Happy Thanksgiving! There is only one WOD today at 9AM Team WOD: 3 people, 150 reps of each movementWall Balls Box JumpsKBS – AmericanBall SlamsT2BSitups *75 Double Unders to unlock each movement*
Read MoreNovember 25, 2019
The holiday schedule for this week is as follows:Wednesday Nov. 27th4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14)Â CANCELLEDÂ 6:30 PM CrossFit & 6pm CycleThursday Nov. 28th9am Team WOD (uncapped) and 9am Cycle (Limit 9)Â Friday Nov. 29th10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)Saturday 30th : Regular schedule QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds…
Read MoreNovember 7, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 12/side MiniBand (at ankle) Sidestep On Toes 10 Goblet Squat (build each round) 10 3-point Drill 5 Barbell Deadlifts (build each rd.) Partner WOD:25min AMRAP 60 Double Unders (3:1) 30 Wall Balls 15 Deadlift (225/165) BodyFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 12/side MiniBand…
Read MoreOctober 28, 2019
QuickFit Warm Up:2 rds 10/10 Mt. Climbers 25 Frog Pumps 5 Tempo 3311 Wall Ball Squat WOD:18min AMRAP 5 Burpees 10 Wall Balls 15/10 Cals AB *Add 5 burpees and 10 Wall Balls each rd* CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 25-30 Frog Pumps 2) 15-20 KB GoodMorning 3) 3-5 Tempo 3311 Goblet Squat Strength: Back…
Read MoreOctober 23, 2019
QuickFit Warm Up:2 rds 10 Burpees 20 Air squats :30 Forearm Plank Hold WOD:15min AMRAP 100-200-300…Meter Row 20 Situps CrossFit Warm Up:Run/Row/AB/DU EMOM 9:00 1) 10 3-Point Drill 2) 10-15 Banded GoodMorning 3) :50 Superman Hold Strength: DeadliftLevel 1: 3×5 (+10lbs)Level 2: 3×5 @ 90% 5RM WOD:Partner WOD 4 Rounds250/250m Row 10-20-30-40 Wall Balls Situps…
Read MoreOctober 21, 2019
QuickFit Warm Up:2 rds 10/10 Mt. Climbers 15 KB GoodMorning 20 Frog Pumps WOD:50-40-30-20-10 Wall Balls KBS – Russian (AHAP)Walking Lunges *20min cap* CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 20-25 Frog Pumps 2) 10-15 KB GoodMorning 3) :50 Wall Sit Strength: Back SquatLevel 1: 3×5 (+5lbs)Level 2: 3×5 @ 90% 5RM WOD: “Squirrelly Dan”8min AMRAP 6/6…
Read MoreOctober 17, 2019
CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 20 -25 Frog Pumps 2) 10-15 KB Good Mornings 3) 10-15 Scap pull downs Strength:15min Clock Weighted Step Ups 4×6Chin-ups 4×6 WOD:5rds 15 Wall Balls (20/14)15 KBS – American (AHAP)D&B Front Rack KB Carry x 2 BodyFit Warm Up:400m Run/500m Row/ 30(21)…
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