Wall Ball | CrossFit Durham - Part 3
410 W Geer St, Durham, NC 27701 (919) 907-1233

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wall ball

WOD for 060316

WOD Strength: Turkish Get Ups 10 each side As heavy as possible Metcon: 75 Wall Balls (20/14) 50 Toes to bar 50 Wall Balls 25 TTB Scale to finish within 15 minutes
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Revved up like a deuce

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: With a running clock complete 5 rounds of 1 min at each station: 1. As many cals as possible on rower 2. 10 Power Cleans (135/95) 3. 20 Wall Balls (20/14) Your score is accumulated calories
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I’d be in trouble if you left me now

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP in 20 minutes: 50 Wall Ball (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Muscle Ups
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Wind It Up, Blow It Out

WOD Strength: Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 21-15-9 Calorie Row Ground to Overhead (95/65) Wall Ball (20/14) Time cap of 15 minutes
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You oughta see her on a road course

WOD  Strength: Split Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: For time: 42-30-18 Wall Ball (20/14) Situps Time cap of 12 minutes
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Don’t Fight The Feeling

WOD Strength: Overhead Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP 10: 10 KB Swings (70/52) 10 Wall Balls (30/20) – guys use 10′ target on rig Endurance: Run 2000m 2min rest Run 400m 4min rest Run 1200m 2min rest Run 400m 4min rest Run 800m 2min rest Run 400m
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Back To Bother Me

Intramurals Bonus Event is Saturday from 9am-12pm!  DODGEBALL!!! WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 16 minutes odd: 12 Wall Balls (20/14) Even: 15 KB Swings (52/35)
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Try To Set The Night On Fire

WOD Strength: Hang Snatch 3-3-3-1-1-1 As heavy as possible Metcon: AMRAP 12 minutes: 5 Muscle ups 25 Wall Balls 50 Double Unders
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Keep Pounding

WOD Skills: Tabata Ring Dips, 4 minutes Tabata Toes to Bar, 4 minutes Metcon: AMRAP 15 minutes: 5 Power Cleans (155/105) 10 Box Jumps (24/20) 15 Wall Balls (20/14)
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Open WOD 14.4 Prep

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Open WOD 14.4 AMRAP in 14 minutes: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups
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