wall balls

CrossFit WOD- 180811

    Partner “Kelly” 6 RFT 400m Run 30 Box Jumps (24/20) 30 WB (20/14) *Option 1: alt movements, Option 2: IGYG   Friends don’t let friends workout alone.

CrossFit WOD- 180424

Jenn getting in some WB last Sat at the Festivus finals.   10RFT 3 P Snatch (155/110) 10 WB (20/14) Then 3x ME Ring Rows (strict)   “The way get started is to quit talking and begin doing.” – Walt… Read more »

CrossFit WOD – 160418

Throwback to a little bit of “Karen.”  This is not that but we’ve got wallballs, anyway!   MetCon 4 RFT 15 WB (20/14) 15 Cal Row   4min Rest   4 RFT 15 MB Cleans (20/14) 15 Pullups   *8min… Read more »

CrossFit WOD – 160309

What to do?  What to do?  Who’s excited to run?   MetCon “Kelly” 5 RFT 400m Run 30 Box Jumps (24/20) 30 WallBalls (20/14)   *40min Cap   Let’s start to enjoy this nicer weather we’re having, huh?  I’m excited… Read more »

CrossFit WOD – 160305

Snow and snatches! Hopefully no more of the former…   WOD EMOM X 20min   Even: 4 TNG Power Snatches (AHAP) Odd: 12 Wallballs (20/14)   *Score is weight in the snatches   Great weather! Enjoy it!

CrossFit Partner WOD – 160130

Jason moving around a little bit of weight!   Free Week is next week… …what are you doing for yourself?   MetCon 25min AMRAP with a partner 3000m Row Buy In then 100 Box Jumps (24/20) 100 Wall Balls (20/14)… Read more »

CrossFit WOD – 160128

Some Saturday action for ya!  Nice work on Saturday at class AND at Free Bootcamp!   MetCon CrossFit Games Open WOD 14.4   14min AMRAP 60 Calorie Row 50 T2B 40 Wall Balls (20/14) 30 Cleans (135/95) 20 Muscle-Ups  … Read more »

Wall Balls – 160101

Throwback to the last, and so far, only time we’ve done “Karen.”  She’ll rear her ugly head, again, at some point…   MetCon (repeated from 10/20/15) For Time: 100 Wall Balls (20/14) *Every time you set the ball down =… Read more »

Pistol Chipper – 151226

Great pose, Dr Heck!  And who is that dashing man in the picture?   Strength/Skill Pistol Squats   MetCon For Time: 10 Cal Row 10 Wall Balls (20/14) 10 Burpees Over Rower 20 MB Cleans (20/14) 10 Burpees Over Rower… Read more »

12 Days of X-Mas – 151223

Brittany doing lots and lots and lots of cleans…   You’re not going to want to miss this one, guys!   Also, today (12/24/2015) is THE LAST DAY to get your 50% off Gift Cards to Iron Hero CrossFit.  … Read more »