Archives For wallballs

thursday

hanley —  January 30, 2014 — Leave a comment

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Workout of the Day
Fitness Strength:
Pull-up/Dip Complex + Dynamic strength

Fitness WOD:
2 min AMRAP of: ME ROW (cals)
:30 rest
2 min AMRAP: ME Wallballs
:30 rest
2 min AMRAP: ME Banded Kb Swings
:30 rest
2 min AMRAP: ME reps Burpees
:30 rest
2 min AMRAP: ME Abmat Sit-ups
then
Performance Strength:
Pull-up/Dip Complex+ Gymnastics Skills

Performance WOD:
2 min AMRAP of: ME ROW (cals)
:30 rest
2 min AMRAP: ME Wallballs
:30 rest
2 min AMRAP: ME Banded Kb Swings
:30 rest
2 min AMRAP: ME reps Burpees
:30 rest
2 min AMRAP: ME T2B

Post your scores to the Whiteboard.

friday

hanley —  January 3, 2014 — Leave a comment

Workout of the Day
Fitness Strength:
10 min EMOM of:
10 Heavy Kb Swings
2×5 Turkish Get-ups

Fitness WOD:
Prison Rules: 3 reps every :15 for 16 intervals, 1 min rest in between rounds of:
Wallballs
Flip Squats
Burpees

OR

Performance Strength:
3×5 Drop Snatches
3×8 Barbell Row
3×8 Snatch Grip Military Press

Performance WOD:
Prison Rules Block complete 3 reps every :15 for 16 intervals, 1 min rest in between rounds of:
Snatch 95/65
C&J
Thruster

Post your scores to the Whiteboard.

monday

hanley —  December 23, 2013 — Leave a comment

crossfit

Holiday Hours Reminder:
Tuesday 9:30-11:30 AM Open Gym with guided workout posted
Wednesday CLOSED
Thursday 9:30-11:30 AM Open Gym with guided workout posted 9:30 AM Elements Class
Friday Regular Hours Resume, Elements Classes 7:30 AM & 5:30 PM

Workout of the Day
Fitness WOD:
“12 days of Christmas”
Complete the following workout like the song is sang:
1 wall walk
2 box jumps
3 clapping push ups
4 Russian twists
5 Kb swings
6 burpees
7 broad jumps
8 v-ups
9 goblet squats
10 assisted strict pull-ups
11 wallballs
12 kb lunges
OR
Performance WOD:
“12 days of Christmas”
Complete the following in the order the song is sang:
1 MU
2 Box jumps 38/30
3 HSPU
4 Thrusters 95/65
5 Kb Swings 32/24kg
6 Burpees
7 Broad Jumps
8 K2E
9 OHS 95/65
10 Pull-ups
11 Sit ups
12 pistols

Post your scores to the Whiteboard.

thursday

hanley —  December 12, 2013 — Leave a comment

crossfit karen

FYI, we will be choosing names for the white elephant exchange today and tomorrow!

Workout of the Day
Fitness Strength:
4×5 Bulgarian Split Squats
15 Supermans and 15 Hollow Rocks in between each set
3×10 Front Shoulder Raises

Fitness WOD:
500 m row THEN:
3 rounds of:
20 Push-ups
20 Dips off box
20 V-ups
OR
Performance Strength:
5×2 Back Squat each 3 min to est 2RM

Performance WOD:
“Karen”
150 Wallballs for time 20/14
10″ target for Men and Women

tuesday

hanley —  December 3, 2013 — Leave a comment

crossfit

Workout of the Day
Fitness Strength:
Superset the following:
4×8 Bulgarian Split Squat
5×5 Core Stability
3×10 Hip Extensions

Fitness WOD:
21-15-9
Kb Swings
Wallballs
Pull-ups

then
Performance Strength:
5×3 Back Squat each 3 min to est. 3 RM

Performance WOD:
21-15-9
Deadlifts 275/185
Pull-ups

then
Extra Credit:
10 min EMOM of:
12 Wallballs 20/14

tuesday

hanley —  November 19, 2013 — Leave a comment

crossfit

NEXT WEEK HOLIDAY HOURS:
Thanksgiving Day, Thursday, November 28th- CLOSED
Friday, November 29th- NO 6 AM CLASS, normal hours

Workout of the Day
3×5 Turkish Get-ups (add weight)
then
5 rounds for time of:
10 Jackalopes
20 Wallballs 20/14