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    TallyCF: All things CrossFit

    Entries in Slam Ball (22)

    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
    Thursday
    Apr102014

    Running with muscle-ups and slam balls

    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:

    • Missed a wod? Come to Saturday's Extra time and make it up.
    • Stretch: Wall Stretch

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

    Wod:

    Run 400m
    5 Muscle-ups
    30 Slam Balls 25/15 lbs
     
    6 Rounds for time.
    Time Limit: 30 Minutes
    Wednesday
    Apr022014

    The Mid-Twenties

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The CrossFit Warm-up
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Overhead Squat with PVC  
    3. Sit-ups  
    4. Back-extensions  
    5. Pull-ups  
    6. Dips

    Announcements/MOB:

    • Sibling Rivalry is Saturday!
    • Roll out

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

    Wod:

    The Mid-Twenties
     
    25 Ring Dips
    25 Pull-ups
    25 Hip Extension
    25 Wall Balls 20/14 lbs 10/9'
    25 Slam Balls 25/15 lbs
    5 Rope Climbs
     
    20 Minute AMRAP
    Score total Reps.
    Tuesday
    Mar252014

    TTB+WB & PP+SB

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The CrossFit Warm-up
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Overhead Squat with PVC  
    3. Sit-ups  
    4. Back-extensions  
    5. Pull-ups  
    6. Dips

    Announcements/MOB:

    • What's your guess for 14.5?
    • Roll out: Hamstring

    Lift:

    Back Squat
    55% x7 reps
    65% x7 reps
    75% x7x2 sets
    If last week you did 2 or less or more than 7, you get 3 attempts at a 1RM.

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

    Wod:

    TTB+WB & PP+SB
     
    Odd: 7 Toes to Bar & 7 Wall Ball 20/14 lbs
    Even: 7 Push Press 115/80 lbs & 7 Slam Ball 25/15 lbs
     
    14 Minute EMOM
    Only start on the minute.
    Score total rounds + reps competed.
    Thursday
    Mar202014

    Wall & Slam Ball

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The CrossFit Warm-up
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Overhead Squat with PVC  
    3. Sit-ups  
    4. Back-extensions  
    5. Pull-ups  
    6. Dips

    Announcements/MOB:

    • When will you score your 14.4 performance? (Answer: Before you leave the gym!)
    • Stretch: Hip

    Lift:

    Back Squat
    70%x5
    75%x3
    85%x1 AMAP
    Try to get 7 or more.

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

    Wod:

    10 Wall Ball 20/14 lbs 10'
    10 Slam Balls 25/15 lbs
     
    10 Minute AMRAP