Posts Tagged ‘Wallballs’
August 24, 2020
WOD:For Time50-30-10 – Wall Balls25-15-5 – Burpees
Read MoreJuly 4, 2020
WOD:“1776”For Time (in a Team of 3)Kettlebell Swings (53/35 lb)Box Jumps (24/20 in)Air SquatsPush-UpsBurpeesPull-UpsSit-UpsRow (calories)Double-UndersWall Ball Shots (20/14 lb)Ball Slams (30/20 lb)Dumbbell Push Press (45/35 lb)*As a team, complete a total of 1776 reps involving all exercises in any order
Read MoreJune 29, 2020
WOD:For Time 500-400-300-200-100m Row 25-20-15-10-5 Wallballs
Read MoreDecember 2, 2019
QuickFit Warm up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 5 sit squats (on med ball) 10 Ball Facing Hops Over Ball 20 Frog Pumps 10 V Ups (scale to Tuck Ups) WOD:150 Wall Balls *Every 2min 50 Double(2:1)**20min cap CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 sit squats (on med ball) 10…
Read MoreNovember 15, 2019
QuickFit Warm Up:Run/Row/AB/DU before Whiteboard2 rds (6:00 time cap) 10/arm Shoulder taps 10 Face pulls 10 Wall Ball Goblet Squats WOD:1000m Row 50/50 Renegade Rows 100 Wall Balls *Chipper style* CrossFit Warm Up:Run/Row/AB/DU before Whiteboard 3 rds (9:00 time cap) 10/arm Shoulder taps 3 :03 Chin-over-bar Isometric pull-up hold 10 Wall Ball Goblet Squats 3-5…
Read MoreSeptember 19, 2019
CrossFit Warm Up: Strength:Barbell Lunges 4 x 5/5 *Heavier than 8.15.19* Partner WOD:Part A 150 Wall Balls (20/14)150 KBS – American (AHAP)Part B 100 Renegade Rows (R&L=1) 500m Odd Object Carry (Heavy) *1st couplet must be completed before starting 2nd couplet. Both partners work at the same time, rotation is up to pair.* BodyFit Warm…
Read MoreJuly 29, 2019
Warm Up:Squat Prep3rds5-10-15 Calorie Row:30 Pillar :10 Superfriend + 4 FS Front Squats Strength: Front SquatLevel 1: 3 x 5 (+5lbs)Level 2: 8 Min EMOM, 2 Reps from the floor*Heavier than 7/15 WOD:10 Minute EMOMEven: 15 Wallballs (20/14)Odd: 15 Cal RowCompare to 11.12.2018
Read MoreJune 5, 2019
Warm Up:Hip and Shoulder Mobility8min WAMRAP 10 Squat Progression10 Ring Rows 10 KBS (Build to working weight):30 Plank WOD:7 Minute AMRAP10 Wallballs (20/14)10 Russian KBS (AHAP)Rest 4 Minutes7 Minute AMRAP10/7 Cal Assault Bike5/5 Renegade Rows
Read MoreApril 22, 2019
I hope everybody had a nice holiday. If you indulged like I did get you butt to the gym and work off that candy! Warm Up:Squat Prep3rd8 Strict Pulls:25 Goblet Squat HoldBack Squat100m Jog Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 2 (Build) WOD: “Looper”5 Rounds20 WallballsBig Driveway Loop
Read MoreApril 11, 2019
Schedule Reminder: FREE Community Class at 9:30am Saturday morning followed by Yoga flow at 10:30. Tell everybody you know. CrossFit Warm Up:3rds:15 BB Front Rack Lunge Hold (R&L)10 Kip Progression5/5 Pillar w/ arm reach 5/5 Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) Partner WOD: “Dos Pescado”21 Minute AMRAP100m Sandbag Run7…
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