wall

Wednesday 7.22.2015

CONDITIONING

“Kandy” 20 min AMRAP:
5 Pull-Ups
10 Push Ups
15 Wall Balls

Friday 6.26.2015

wodSTRENGTH15 min to find 25’ Heavy Farmers Carry

CONDITIONING 21-15-9 Wall Balls 20/14 Weighted 20’ Box Step Overs 53/35

Finisher 3 x 10 Barbell Reverse Lunge 3 x 30 Hollow Rock

COMPETITION *12/11 ft for Wall Balls 40 Toe to Bar in as few sets as possible

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 5.30.2015

wodCONDITIONINGTeams of 2 Filthy Fifty 50 Box Jumps 50 Jumping Pull-Up 50 KB Swing 35/26 50 Steps Walking Lunge 50 Knee to Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Ball 20/14 50 Burpee 50 Double Under

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.

Wednesday 4.29.2015

wodSTRENGTH/SKILLA. 15 min to find 2RM Front Squat w/1 sec hold B. 3 x 10 Sumo Stance Goblet Squat

CONDITIONING 15 min AMRAP: 10 Box Jumps 24/20 10 Wall Balls  20/14 400m Run

Finisher 3 x 10 KB RDL

COMPETITION 30 GHR 100 Banded Leg Curl

Saturday 4.25.2015

wod CONDITIONING Teams of 3

For Time: 10,000m Row -Active Rest- Wall Sit Plank *1 partner rows, 1 partner performs wall sit, 1 partner planks. Rowing can only happen while partners are in a plank and wall sit. Switch as often as possible.

Monday 4.20.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat + Chain B. 1 x ME Wall Balls

CONDITIONING 5 Rounds: 200m Run 6 Deadlifts  225/155

Finisher 30 Toe 2 Bar

COMPETITION 3 x 30 Russian KB Swing (unbroken) 3 x ME GHR

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 3.8.2015

wodCONDITIONINGTeam Workout 20 min AMRAP: 15 Wall Balls 20/14 200m Run

Partners alternate rounds

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.   

 

Wednesday 1.28.2015

wodSTRENGTHA. 12 x 2 Wide-Stance Back Box Squat @60% B. 3 x 15 Seated Box Jump

CONDITIONING 5 Rounds: 20 Russian KB Swing 20 Wall Ball 20/14

Finisher 3 x 10 Seated Good Morning

COMPETITION 4 x 50’ Dogsled 100 Banded Leg Curl

Thursday 1.15.2015

wodSTRENGTH/SKILL1000m Run for Time

CONDITIONING Tabata for Reps: Wall Ball Shot 20/14 2 min rest Med Ball Thruster 20/14

Finisher 3 x ME Plank (no more than 3 min per attempt)

Monday 1.12.2015

wodSTRENGTHA. 12 min EMOM: 2 Push Press @ 50% B. Bradford Press 3 x 10

CONDITIONING For Time: 50 Pull Ups 50 Push Ups 50 Box Jumps 50 Sit Ups

Finisher 100 Face Pulls

COMPETITION 5 min AMRAP: 5 HSPU 5 Wall Ball

Saturday 1.3.2014

wod CONDITIONING Team of 2: 200m Run 20 Wall Balls 20 Push Ups 400m Run 40 Wall Balls 40 Push Ups 800m Run 80 Wall Balls 80 Push Ups *Run as a team with your med ball. You can partition workout reps anyway.

 

Tuesday 12.23.2014

wodSTRENGTHA. 15 min to find 1 RM Front Squat B. 3 x 8 Romanian Deadlift

CONDITIONING 3 Rounds: 100 Double Unders 50 Squats 25 Wall Ball 20/14

Finisher 3 Rounds: 45 sec Plank; 45 sec rest

Saturday 12.6.2014

wod CONDITIONING Teams of 2 50 Alternating Wall Balls 200m Run 50 Alternating Burpee to Plate 200m Run 50 Alternating Med Ball Sit-Ups

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

Wednesday 11.12.2014

wodSTRENGTHA. 15 min to find 5RM Back Squat B. 5 x 5 Wall Balls for Height

CONDITIONING 18-15-12-9-6-3 Russian KB Swing Wall Ball

Finisher 40 Toe 2 Bar

COMPETITION 5 Rounds 30 sec Max effort Box Jumps rest 30 sec Burpees Rest 30 Sec

Saturday 11.8.2014

wod CONDITIONING As a team: 4 Rope Climb buy in Then, 5 Rounds: 12 Wall Walks 24 DB Clean and Press  40/30 Then, 4 Rope Climb buy out Work Can be broken up any way