Wall balls, many of us hate to see this movement appear in a workout. Wall balls are similar to a thruster, but because or their lighter weight, can gas you faster than a thruster. Wall balls develop speed, coordination, accuracy, balance and strength. Today's technique video is from Jon Gilson, owner of Again Faster. He shows a very good progression for achieving efficiency with the wall ball. Keep the ball high, in contact with your chest, push the ball toward the target and follow through with your arms. Warm up today with a light ball and really practice good technique. Good luck!
Our Seva WOD is this Friday. We are collecting seeds for local school gardens. The 5:30pm class is free for you and/or a guest with a donation of 2 seed packets. Thanks! This week we start a second Wendler Strength Cycle. You'll need to add 10lbs to your 1RM to calculate your new percentages. Today's Workout Wendler Deadlift Week 2.1 5 Reps at 50% 1RM + 10lbs 5 Reps at 65% 1RM + 10lbs 5 Reps at 75% 1RM + 10lbs 5 Reps at 80% 1RM + 10lbs Max Reps at 85% 1RM + 10lbs then Complete as many rounds as possible in 10 mins of: 10 Wall Balls, 20/14 lbs, 10/9 ft 10 Burpees 100 m Sprint
0 Comments
Are you having wrist pain in the overhead and front squats? Today's MWod is for you! You need to work on your wrist AND your upstream shoulder issues. You might also consider some wrist wraps. We have some fantastic locally made wrist wraps for sale. Today's Workout Work on a gymnastics skill or progression then Five rounds for time of: 9 Handstand Pushups 9 Power cleans 165/105# 21 Lateral Bar jumps Rowan makes handstand push-ups look easy!
Coach Jon checks out Kerri, Noah, Brian and Kevin's rowing form.
Happy Birthday Heather Marcott! Today's Workout Rowing Tosh or Death by 10 Meters Rowing Tosh 3 Rounds for time 250m Row 500m Row 750m Row Rest exactly the time it took you to row. For instance, if you did the 250 in 1 min, rest 1 min before you start the 500m. If it takes you 2min 10 sec to row 500, rest 2 min 10 sec before you start the 750m. We last did this workout on August 14, 2014. Death by 10 Meters Setup cones 10 meters apart. You have to touch the ground at 10 meters with your hand. On the minute do 10 meters of running. On the second minute do 2×10 meters of running. Go until you cannot complete the shuttle. Score is total number of rounds completed. We last did this workout on July 21, 2014. Both of these are classic CrossFit Endurance workouts. Noah looking strong, graceful and feminine with a heavy deadlift.
This is another spicy workout from the CrossFit main site. This one debuted on March 11, 2015. Enjoy! Today's Workout With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Your score is the heaviest load for the snatch, clean and deadlift. |
Special EventsRecord your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!
Categories
All
Archives
April 2024
|