Tag: Wall Ball

2011-04-22 Open WOD 11.5

CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts for week five of the Open. Cost for Non-Members: $10 (our normal drop-in fee)

CrossFit Games Open 11.5
Open 11.5 Description

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans
10 Toes to bar
15 Wall balls

The power clean loads are as follows:

Men and Masters Men: 145#
Women and Masters Women: 100#

The weights and target for the wall ball are as follows:

Men and Masters Men: 20#, 10 ft.
Women and Masters Women: 14#, 9 ft.

Visit our CrossFit Games page for more information on the 2011 CrossFit Games.

Tags Clean, Toes to Bar, Wall Ball

CrossFit Workouts

2011-04-18 WOD

Fight Gone Bad

Three Rounds of 1 Minute Each:
– Wall Ball (20#/14#)
– SDHP (75#/55#)
– Box Jump(20″)
– Push Press (75#/55#)
– Rower (calories)
– Rest

Mobility WOD

Beyond the Whiteboard

Tags Box Jump, Fight Gone Bad, Push Press, Rower, SDHP, Wall Ball

CrossFit Workouts

2011-03-23 WOD

Post author By CrossFitMGM
Post date March 22, 2011

Seven Rounds:
– 10 Wall Ball (20#/14#)
– 10 Pull-ups

Mobility WOD

Beyond the Whiteboard

Tags Pullup, Wall Ball

CrossFit Workouts

2011-02-18 WOD

“Karen”
For Time:
– 150 Wall Balls

Mobility WOD

Beyond the Whiteboard

Tags Karen, Wall Ball

CrossFit Workouts

2010-12-08 CrossFit

“Filthy Fifty”
For Time:
– 50 Jumping Pullups
– 50 Box Jumps
– 50 Lunges
– 50 Knees to Elbows
– 50 Push Press
– 50 Back Extensions
– 50 Wall Ball
– 50 Burpee
– 50 Double Unders

Tags Back Extension, Box Jump, Burpee, Double Under, Filthy Fifty, Knees to Elbows, Lunge, Press, Pullup, Wall Ball

CrossFit Workouts

2010-12-01 CrossFit

Five Rounds For Time:

– Row (500m-400m-300m-200m-100m)

– Wall Ball (50-40-30-20-10)

Tags Row, Wall Ball

CrossFit Workouts

2010-11-17 CrossFit

For time:
– 10 Box Jumps
– 30 Pullups
– 10 Box Jumps
– 30 Wall Balls
– 10 Box Jumps
– 30 KB Swings
– 10 Box Jumps
– 30 Double Unders
– 10 Box Jumps

Tags Box Jump, Double Under, KB Swing, Pullup, Wall Ball

CrossFit Workouts

2010-11-02 CrossFit

8 Rounds for Time:
– 10 Wallballs
– 15 Double Unders

Tags Double Under, Wall Ball

CrossFit Workouts

2010-10-14 CrossFit

“Karen”
For Time:
– 150 Wall Ball

Beyond the Whiteboard

Tags Karen, Wall Ball

CrossFit Workouts

2010-08-26 CrossFit

Three Rounds for Time:
– 30 Wall Ball Shots (20#/14#)
– 30 Squat Snatches (65#/45#)

Tags Snatch, Wall Ball

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO