Posts Tagged ‘Ball Slams’

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

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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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54

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.

Wednesday: 120125

Posted: January 24, 2012 by Todd Katz in Uncategorized, WODs
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62

BAG GLOVES THURSDAY!!!!!! No more hints.

For time:

100 Double Unders
90 Air Squats
80 Situps
70 Hip Extensions
60 Pushups
50 Wall Balls 25/20
40 Pullups
30 Ring Dips
20 Handstand Pushups
10 Rope Ascents 15ft. target

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