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wall ball shots  // Posts tagged as "wall ball shots"

18 Jun WODs | Comments

Wednesday, June 18

Strength:

  • Band Deadlift 10-10-10
3 rounds for time of:
  • Med Ball Run, 20/16 lbs, 400 m
  • 40 Lunge With Med Ball Overheads
  • 20 Wall Balls, 20/16 lbs

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03 Jun WODs | Comments

Tuesday, June 3

"Fight Gone Bad" 3 rounds, 1 min per station, of:

  • Wall Ball, 20/14 lbs, 10 ft
  • Sumo Deadlift High Pull, 75/55 lbs
  • Box Jump, 20 in
  • Push Press, 75/55 lbs
  • Row (calories)
  • Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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30 May WODs | Comments

Friday, May 30

Strength:

  • Bench Press 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. "Karen" For time:
  • 150 Wall Balls, 20/14 lbs

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12 May WODs | Comments

Monday, May 12

Strength:

  • Front Squat 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. 21-15-9 reps, for time of:
  • Pull-up
  • Wall Ball, 20/16 lbs
  • Sumo Deadlift High-pull, 95/65 lbs
  • Box Jump, 24/20 in

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07 May WODs | Comments

Tuesday, May 7

Shout out to all our amazing teachers here at our box! We appreciate all that you! Teacher Appreciation WOD: For time:

  • 10 Pull-ups
  • 20 Push-ups
  • 30 Kettlebell Russian Twists, 53/35 lbs
  • 40 Air Squats
  • 50 Kettlebell Swings, 53/35 lbs
  • 60 AbMat Sit-ups
  • 50 Kettlebell Swings, 53/35 lbs
  • 40 Air Squats
  • 30 Kettlebell Russian Twists, 53/35 lbs
  • 20 Push-ups
  • 10 Pull-ups
Thanks to all the teachers that helped create this challenging chipper!

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01 May WODs | Comments

Thursday, May 1

For time:

  • Run, 400 m
  • 10 Kettlebell Swings, 72/53 lbs
  • 20 Toes-to-bars
  • 30 Wall Balls, 20/16 lbs
  • 40 AbMat Sit-ups
  • 50 Supermen
  • 40 AbMat Sit-ups
  • 30 Wall Balls, 20/16 lbs
  • 20 Toes-to-bars
  • 10 Kettlebell Swings, 72/53 lbs
  • Run, 400 m

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17 Apr WODs | Comments

Thursday, April 17

10 min EMOM of: a) EMOM for 10 min:

  • 5 Wall ball and
  • 5 Burpees
b) EMOM for 10 min:
  • 10 Air Squats and
  • 10 Sit-ups
c) EMOM for 10 min:
  • 5 Hand-release push-ups and
  • 5 pull-ups
  This is not a timed workout.

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31 Mar WODs | Comments

Monday, March 31

Strength

  • Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.   7 rounds for time of:
  • 10 Wall Balls, 20 lbs
  • 10 Pull-ups
  Post total time.

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21 Mar WODs | Comments

Friday, March 21

CrossFit Games Open 14.4 As many reps in 14 mins as you can of:

  • 60 Row (calories)
  • 50 Toes-to-bars
  • 40 Wall Balls, 20/14 lbs, 10/9 ft
  • 30 Cleans, 135/95 lbs
  • 20 Muscle-ups

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19 Mar WODs | Comments

Wednesday, March 19

Strength

  • Row 1 km
This is an all out effort for time.   "Karen: For time:
  • 150 Wall Balls, 20/16 lbs

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