Posts Tagged ‘wall ball’

Steel City CrossFit WOD

Wednesday May 4, 2011

 

Skill

Pistols – 3 x 5 reps per leg

Lift

Back Squat -5-5-5-5-5

Fight Gone Bad

5 rounds, 1 minute at each station for max. reps or calories

Wall Balls (20/14)

SDLHP (75/55)

Box Jumps (20/18)

Push Press (75/55)

Row (calories)

Great work Lauri and Adrian!

Boxing at Steel City CrossFit, Hamilton

 

Steel City CrossFit WOD

Tuesday April 26, 2011

Skill

Max. vertical jump – 5 attempts

Lift

Power Cleans 5-5-5-5-5

WOD

21-18-15-12-9-6-3

Box Jumps (24/20)

Pushups

Situps

Wall Balls (20/14)

 

Steel City CrossFit WOD

Friday, April 22, 2011

Skill – Power

5 attempts for a maximum height wall ball toss

Lift

Power Snatch – 5-5-5-5-5

WOD

8 rounds

400 m run

45 seconds rest – the rest starts for everybody when the last runner finishes their round, so the faster you run, the more rest you get!

Props to Jeremy for leading the pack today, and to Tracy and MC for putting aside their hatred of running and owning this workout!

 

Steel City CrossFit WOD

‘Karen’

150 wall ball (20/14)

Best time goes to Maggie!  Awesome work!

 

May 5th- Double Unders

May 5 WOD- Double Unders.

Dynamic stability and core warmup.

500m row
150 Double Unders
50 Burpees
50 Wall Ball Shots (20/14)

Trish, amazing job today.