Category Archives: Wall Balls

Friday 9-6-13

For time: 75 Wall Ball (20/14) 60 Pull-ups 45 Box Jumps (30/24) 30 Ring Dips 15 Burpees Time cap is 20 minutes 12:40 (24 in box) didn’t see 30″ box prescription

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Tuesday 7-2-13

Warm-up: Stretch with bands, 10 Squat therapy, Row 500M, Run 400M, 10 Burpees WORKOUT OF THE DAY: Bench – 4 x 5, 60% climbing 185-205-225-235 In between sets, 5 X 10 Renegade Rows(40/25) then: B. For time: 10 Handstand Push-ups … Continue reading

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Tuesday 6-25-13

Warm-up: Stretch, Row 250M, 10 HR Push-ups, 10 Shoulder Press with bar X 2 WORKOUT OF THE DAY: OTM X 10: 3 Push Press(135/95), Mtn Climbers until 40 sec. mark, rest 15 secs. Rest 3 minutes, then: For time 1 … Continue reading

Posted in Box jumps, Clean and jerk, Crossfit Pride, DOUBLE UNDERS, KB swing, PULLUPS, Push press, RUN, Situps, Snatch, Wall Balls | Leave a comment

Monday 6-3-13

A. Bench Press – 5 @ 40%, 5 @ 50%, 5 @ 60% 135-155-185 (Reminder: this week is our de-load week. The % is suppose to be low, do not overload) B. 5 Rounds for time of: 100M Sprint 30 … Continue reading

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Thursday 4-18-13

Snatch Balance – 15 minutes to build up to a heavy single 225 then: For time: 21-18-15-12-9 Box Jumps(24/20) Wall Ball(20/14) KB Swings(53/35) 10:21

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Thursday 3-21-13

“OPEN WOD 13.3” AMRAP in 12 minutes of: 150 Wall Ball(20/14) 90 Double-unders 30 Muscle-ups 244 reps 10:55 Rx

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Friday 3-8-13

Front Squat – 5 @40%, 5 @50%, 5 @60% 115, 145, 185 After each set – 10 Good mornings(95/65) then: For time: 25-20-15-10-5 Wall Ball(20/14) Double-unders Sumo deadlift high pull(95/65) 10:30

Posted in Crossfit, Front squat, Sumo deadlift high pull, Wall Balls | Leave a comment