Posts Tagged ‘Ball Slams’

Saturday: 140726

Posted: July 25, 2014 by Todd Katz in WODs
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AMRAP 18
3 Shoulder to Overhead 155/115
6 Chest to Bar Pullups
9 Ball Slams 25/20

Post total number of rounds completed to comments:

Friday: 131122

Posted: November 21, 2013 by Todd Katz in Uncategorized, WODs
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Keep those coats a coming!!! It’s getting cold out there.

Part A) Split Jerk (behind the neck… 15 minutes work up to a heavy single)

Part B) Tabata the following:
Burpees
Hollow Rock to Superman (see coach’s notes)
Box Jumps (Games Style) 24/20 inch
Ball Slams 25/20#

Post load and total reps to comments:

Coach’s Notes: the video shows the hollow position and rock. For a rep, do one hollow rock and without lower arms/legs to floor turn your body to Superman position and then proceed to do one superman and without lowering legs or arms roll your body back to the hollow position for your next rep.

Friday: 130726

Posted: July 25, 2013 by Todd Katz in WODs
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5 Rounds For Time
25 Double Unders
20 Pushups
15 Ball Slams 25/20
10 Pullups
5 Hand Stand Pushups

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Friday: 130712

Posted: July 11, 2013 by Todd Katz in Uncategorized
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Reminder: Join us Saturday for the Lift Up More workout. There is another workout that I have been asked to participate in this Saturday. It’s the Lift Up More Workout to benefit the Red Cross for the Oklahoma Tornado disasters that happened back in May. Proceeds from the event will go to benefit the American Red Cross of Eastern and Central Oklahoma and directly support the rebuilding of the Community. You can donate whatever you like or you can buy the shirt which is 35 dollars.

You can register here:

Part A) Dumbell Press
5, 5, 5, 5, 5, 5, 5
You may use Kettlebells if 60#s are too light.
(25 minute cap)

Part B) As Many Reps as Possible in Three Minutes: Double Unders

Part C) Man Test (50# Slam Ball) 60 seconds as many reps as possible.

Post loads and reps to comments:

Friday: 130614

Posted: June 13, 2013 by Todd Katz in Uncategorized
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4 Rounds For Reps:

1 Minute at the following exercises:
Wall Ball Situps 20/16#
Ball Slams 25#/20#
KB Cleans 1.5/1 pood (alternate hand each rep)
Burpees

Friday: 130607

Posted: June 6, 2013 by Todd Katz in Uncategorized
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Tabata the Following:

1) Ring Dips
2) Double Unders
3) Ball Slams 30/25
4) Situps

IMMEDIATELY FOLLOWING THE TABATA WOD DO 1 MINUTE OF BURPEES FOR REPS

Post total number of reps for EACH exercise. So post 5 numbers.

Saturday: 121006

Posted: October 5, 2012 by Todd Katz in WODs
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Reminders: No Kids class Saturday, sign up for the Halloween Havoc will close Sunday at 12:00 PM. Please consider this event. We are raising money for Reston Interfaith. Plus you get a cool shirt, and there will be tons of fun!!! Don’t forget about the upcoming Gymnastics Seminar!!!

Monday Hours: 8 am and 9 am classes only. Enjoy the long holiday weekend!!!

Saturday’s WOD:

In Teams of two for reps:
AMRAP 9
15 Deadlifts 135/95
10 Back Squats 135/95
5 Push Presses 135/95

Rest 60 seconds

AMRAP 9
5 Stone to Shoulder
10 Ball Slams 30/25
15 Weighted Situps 30/25

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Friday: 120803

Posted: August 2, 2012 by Todd Katz in WODs
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6 Rounds for reps:

1 minute Slam Balls 30/25
1 minute Hollow Rocks
1 minute Kettle Bell Swings 1.5/1

Post total number of reps to comments:

Compare to: 110715

Thursday: 120308

Posted: March 7, 2012 by Todd Katz in WODs
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For Time:

21-15-9
Sumo Deadlift High Pulls 95/65
Slams Balls 30/25
Box Jumps 24/20 Games Style (see video).

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Coach’s Notes: This is a relatively low volume box jump workout. However, anyone that is competing on Saturday consider how you typically recover from box jumps. If it takes more than a couple of days to recover from box jumps you can do step ups or step downs. Be smart. Know your body and what you are capable of doing.

Saturday: 120211

Posted: February 10, 2012 by Todd Katz in Uncategorized, WODs
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Tabata the Following:

Pullups
Dumbell Thrusters (pick a weight that sucks)
Double Unders
Ball Slams 30/25#

Post reps for EACH exercise and TOTAL to comments:

Coach’s Notes: For the Dumbell Thrusters pick a weight that is challenging. For most guys that is 40+ pounds and for most ladies 25+ pounds. Remember there are no short cuts. Easy doesn’t get results. Hard is why we CrossFit. Hard gets results. Easy gets dead.