Posts Tagged ‘ wallball ’

WOD 101717

For time:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185 lb.
20 power cleans, 185 lb.
10 front squats, 185 lb.

17:02

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WOD 103116

For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps

Use a 20-lb. ball and a 24-in. box.

19:40

WOD 011116

On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders

45, 38, 26, 19, 4, 24, 12, 44
Total = 212

WOD 010215

Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball (sub 24# ball)
Run 400 meters
1.5-pood kettlebell swings, 45 reps (sub 55# DB)
Run 400 meters
30 ring dips (sub strict push-ups)
Run 400 meters
155-lb. weighted lunges, 15 steps (back rack)
Run 400 meters

32:28

WOD 121512

CrossFit Mendota partner WOD

45lb overhead walking lunge across the gym
25 12′ wallball alternating with partner
500m row

7:36

WOD 052112

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball (sub 45# thrusters)

8:04

WOD 030212

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball (sub 45# thrusters)
10 Pull-ups

7:52