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.
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
Complete as many rounds as possible in 10 mins of:
10 Wall Balls, 20/14 lbs, 10/9 ft
100 m Sprint
March 22 The CrossFit Open Closes
March 27 6-Week OCR Training Course Starts
April 5 - Lift Off!
April 27 Festivus Games
May 4 - 5 Montana Spartan Race
May 10 Baseline & Beers
May 11 Montana Craft Beer Week BEER OLYMPICS at TSCF
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
Record your WOD on Beyond the Whiteboard.
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