balls

Saturday 6.13.2015

wod CONDITIONING Team Holleyman Partners alternate rounds

30 Rounds: 5 Wall Balls 3 HSPU or Seated DB Press 1 Power Clean 225/155

Saturday 5.16.2015

wod CLOSED SUNDAY, MAY 17

CONDITIONING

As a Team of 2

4 Rounds for Time: 50  Med Ball Clean 20/14 50 Wall Ball 20/14 400m Run *Team must complete cleans before you move on to wall balls. Work can be split anyway. The 400m run must be completed together.

Saturday 3.14.2015

wod CONDITIONING CrossFit Open Workout 15.3

14 min AMRAP: 7 Muscle Ups 50 Wall Balls 20/14 100 Double Unders

Scaled 50 wall Balls 200 single unders

Masters 55+ 50 Wall Balls 100 Double Unders 7 Muscle Ups

Sunday 2.8.2015

wod CONDITIONING Partner WOD: 5000m Row Max Wall Balls

*Partners can switch movements at any time. One partner rows while other partner does wall balls. Score is time to row 5k and number of wall balls completed.   

 

Thanksgiving 11.27.2014

wod 9AM CLASS ONLY

CONDITIONING Earn your Turkey!

Deck of Cards Workout Teams of 2

Hearts = Wall Balls Diamonds = Burpees Spades = Jumping Lunges Clubs = Med Ball Cleans Joker = Both Members Run 400m

Friday 11.7.2014

wodSTRENGTHA. 10 x 2 Front Squat @ 65% B. 3 x 10 1 ¼ Goblet Squat

CONDITIONING 14 min Partner AMRAP: *10 Box Jumps  24/20 *10 Wall Balls 1 partner does entire round while the other rests

Finisher 4 x 1 min Plank *rest 1 min between

COMPETITION *Box Jumps 30/24 *Wall Balls 12/10 feet 5 x 50’ Dog Sled Push

Friday 10.24.2014

wodSTRENGTHA. 10 min EMOM:  3 Deadlifts at 50% B. 3 x 25 Russian KB Swing

CONDITIONING 7 min AMRAP: 7 Wall Balls 20/14 7 Burpees

Finisher 3 x 15 Back Extension

COMPETITION HSPU 3 x 10 (strict if possible) 50 Triple Unders