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Tag: Wall Balls

Home Posts Tagged "Wall Balls"

Thursday 16th January, 2020

January 14, 2020Sean O'NeillWODNo CommentsAthlete, CFCQ, CrossFit, CrossFit Gym, CrossFit in Rockhampton, Double Unders, Wall Balls

Warm-up Brief – 5minutes Coaches choice Generalised warm up – 5minutes Wod specific – 5 minutes 3 Rounds for Form – 3 Hang Clean Pull 3 tall power clean 3 full power clean 6 air squats Power Clean (2, 2, 2, 2, 2, 2, 2) Work up to roughly 85-90% of 1RM. Focus on form…

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Wednesday, 2nd October 2019

October 2, 2019Sean O'NeillWODNo CommentsAthlete, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Rocky, run, Wall Balls

Warm-up [Warm Up] 2 rounds of :45 sec Sitting Split Squats (hold plate in front) rest 15 sec :45 sec deadbugs (mid-heavy) rest 15sec :45 sec Side plank Clamshell opener (swap sides at half way point) rest 15 sec :45 sec HK Alt KB Press (swap sides at half way point) rest 15 sec :45…

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Tuesday 19th September 2017

September 18, 2017Sean O'NeillWODNo CommentsAthlete, burpees, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Wall Balls

Hang Clean (Find your 3 rep max in 15 mins) Metcon (Time) 100 Wall Balls for time: (20lbs/14lbs) **Catch: Every minute you must complete 3 burpees [C/O] 7 Burpees 10 minute cap Mobility Quads: Spend 2:00 rolling out each quad then… 1:00 Couch Stretch Each Side  

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Saturday 16th September 2017

September 15, 2017Sean O'NeillWODNo CommentsCFCQ, CrossFit, CrossFit CQ, CrossFit in Rockhampton, Exercise, health, Metcon, Physical, pull ups, push ups, Wall Balls

Metcon (AMRAP – Reps) AMRAP – 18min In Partners Run 500m 30 Pull Ups 30 Push Ups 30 Wall Balls Comp Optional Run 500m 30 Muscle Ups 30 HSPU’s 30 Wall Balls Run counts for 50 reps

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Monday 19th June 2017

June 19, 2017Sean O'NeillWODNo CommentsCF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, Metcon, Rockhampton, Rocky, run, strength, Wall Balls, WOD, Workout

Strength Front Squat (4, 4, 4, 4, 4, 4 @ 80-85% of 1RM) Hold 1 weight for all Sets. Metcon (AMRAP – Rounds and Reps) Death By Wall Ball vs Burpee Complete as many rounds and reps as possible 1st min 1 Wall Ball 2nd min 2 plate burpees 3rd Minute 3 Wall Balls 4th Min…

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Thursday 2nd March 2017

March 2, 2017Sean O'NeillWODNo CommentsAthlete, Box Jumps, CFCQ, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, health, OH Lunges, run, Wall Balls, WOD

1km Run (Time) Max Effort 1km Run Rest 3min 1km Run (Time) Max Effort 1km Run Rest 3min 1km Run (Time) Max Effort 1km Run Score as each individual 1km time Metcon (AMRAP – Reps) 10min AMRAP 6 Box Dips 12 Wall Balls 10kg/6kg 18 OH Static lunges 25kg/15kg – Comp Optional – 3 Strict…

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Wednesday 18th January 2017

January 17, 2017Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Double Unders, Exercise, Fitness, Gym, health, Metcon, Physical, Rockhampton, Rocky, Wall Balls, WOD, Workout

CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*

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Friday 6th January 2016

January 5, 2017Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Exercise, Fitness, Gym, Metcon, Physical, Rockhampton, Rocky, Wall Balls, WOD, Workout

Metcon (AMRAP – Reps) AMRAP – 8min Row 1000m – 14 Wall Balls 10kg/6kg 14 Alt OH KB Lunges (left arm) 7 Deadball Cleans 45kg/30kg(60lbs) 14 Alt OH KB Lunges (Right arm) 42 double unders KB Weight 24kg/16kg *Note: you only row once in each 8min block, you have the remainder of the 8min to…

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Friday 23rd December 2016

December 22, 2016Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Dead Lifts, Exercise, Physical, Pulls Ups, Rockhampton, Rocky, Row, Wall Balls, WOD, Workout

Metcon (Time) In partners For Time “the 50’s” 50 cal row/500m Run 50 up n over box jumps 24/20 50 dead lifts 100/75 50 wall balls 10/6 50 Pull Ups 50 wall balls 10/6 50 deadlifts 100/75 50 up n over box jumps 24/20 500m Run/50 cal row 30min Cut Off

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Saturday 15th October 2016

October 14, 2016Sean O'NeillWODNo CommentsAthlete, Box Jumps, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Double Unders, Exercise, Fitness, Gym, health, Hero WOD, Metcon, Physical, push ups, Rockhampton, Rocky, Wall Balls, weight, WOD, work, Workout

Metcon (Time) In Teams of 3 1000m Row/ride 100 Wall Balls 100 Hand release Push Ups 100 Box Jumps 300 Double Unders *Only one person working at accumulating reps at one time, the other 2 team members must have a bar in a partner deadlift static hold. The weight for partner deadlift hold is 160kg/120kg

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