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    TallyCF: All things CrossFit
    Working Section

    Entries in Slam Ball (26)

    Tuesday
    Sep022014

    Adrenalin Rush

    Warm-up:

    That Warm-up
    Complete individual warm-up prior to class.
    3 rounds of 10-15 reps of:  
    1. Elbow to Instep
    2. Thruster w/bar
    3. Ring Row
    4. Back Extension
    5. Slam Ball
    6. Slam Ball Clean

    Mobility:

    Foam Rolling: Find the Pain

    Announcements:

    Shoreline Clean-up Saturday Sept. 13

    Skills & Technique: (Click below for links to more info)

    Wod:

    Adrenalin Rush
     
    Slam Ball 25/20 lbs
    Atlas Stone to Shoulder 115/75 lbs
    Kettlebell Power Swing 24/16kg
    Row for Calories
    Box Jump 24"
    3 Rounds of 1 Minute of work.
    Rest 1 Minute between rounds.
    Monday
    Jul072014

    Running is the Rest

    Group Warm-up:

    The Running Warm-up
    Complete individual warm-up prior to class.
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Walk: Inside, Outside, Heel, toe w/PVC Shoulder ROM
    3. Agility Ladder x2
    4. Jumping Air Squats
    5. Run 10m x5 or Run 200m

    Announcements:

    Bring-a-Friend Wod Saturday!

    Mobility:

    Foam Roll: Quads, Hammies, Adductors and Abductors

    Skills & Technique: (Click below for links to more info)

    Wod:

    Running is the Rest
     
    Run 400m
    5 Muscle-ups or 15 Ring Rows (Hip Height)
    Run 400m
    15 GHD Sit-ups or 30 Sit-ups
    Run 400m
    20 Box Jumps Overs 24/20"
    Run 400m
    25 Slam Balls 25/15 lbs
     
    40 Minute AMRAP
    Tuesday
    Jul012014

    Skinning, Holding, and Levering

    Warm-up:

    That Warm-up
    Complete individual warm-up prior to class.
    3 rounds of 10-15 reps of:  
    1. Elbow to Instep
    2. Thruster w/bar
    3. Ring Row
    4. Back Extension
    5. Slam Ball
    6. Slam Ball Clean

    Announcements:

    CrossFit for Hope Charity Wod on July 13th

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Skills & Technique: (Click below for links to more info)

    Wod:

    Skinning, Holding, and Levering
     
    3 Skin the Cats
    3 Inverted Holds
    3 Front Levers
     
    3 rounds not for time.
     
    Bars & Balls
     
    5 Bar Dips
    15 Slam Balls
     
    7 Minute AMRAP
    Thursday
    Apr242014

    Running is the Rest

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The Running Warm-up
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Walk: Inside, Outside, Heel, toe
    3. Agility Ladder x2
    4. Jumping Air Squats
    5. Run 10m x5

    Announcements/MOB:

    • Athlete's Choice


    Skills & Technique: (Click below for links to more info)

     

     

    Wod:

    Running is the Rest
     
    Run 400m
    5 Muscle-ups or 15 Ring Rows (Hip Height)
    Run 400m
    15 GHD Sit-ups or 30 Sit-ups
    Run 400m
    20 Box Jumps Overs 24/20"
    Run 400m
    25 Slam Balls 25/15 lbs
     
    40 Minute AMRAP
    Tuesday
    Apr152014

    Ringing, Slamming, and Jumping

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The CFJustified Warm-up
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Overhead Squat with PVC  
    3. Wall Climbs (5-7 reps)
    4. Hollow Body Rocks
    5. Burpees
    6. Ring Dips

    Announcements/MOB:

    • CrossFit Regionals are May 9-11. Tickets are on sale now!
    • Roll out:Legs (Hamstring & IT Band)

    Lift:

    Bench Press
    70%x5
    75%x3
    85%x1 AMAP
    Try to get 7 or more.

    Skills & Technique: (Click below for links to more info)

    Wod:

    5 Ring Rows (Hip High)
    10 Slam Balls 25/15 lbs
    15 Squat Jumps (Must touch 6" above standing reach)
     
    12 Minute AMRAP