Today's WOD will be a single-focus day, and the focus will be the wall ball! Time to try out those new wall ball targets we have thanks to Doug!SWOD:
Max Height Wall Ball shot (30/20)
Max Height Wall Ball shot (30/20)
Then
Max Distance Wall Ball shot (30/20)
Metcon:
"Tabata Karen"
- 0:20 of all out work followed by 0:10 of rest until 150 Wall Ball shots are achieved. (20/14# ball to a 10' target)
WOD Tips:
For the SWOD, we will do this like competition, with the height starting around 8 feet. Everyone will go through and do one shot. Those who get it will move on and attempt 9'. Then 10', and 11', etc until the the wall ball champ is determined. We will then attempt a max distance wall ball shot. It works the same as as wall ball shot for height, but you throw it out and away from you instead of up. It's kind of a mix between a push press and a broad jump. Take 3 attempts at max distance.
For the metcon, it is simple and straightforward: grab a ball do 150 wall ball shots as quickly as possible in Tabata fashion. "Karen" is the CrossFit WOD that is 150 wall ball shots for time. We're going to do that Tabata style and then compare your times to when we did the regular Karen WOD on 3.29.10.
Post max heights and times to the comments section!
Metcon:
"Tabata Karen"
- 0:20 of all out work followed by 0:10 of rest until 150 Wall Ball shots are achieved. (20/14# ball to a 10' target)
WOD Tips:
For the SWOD, we will do this like competition, with the height starting around 8 feet. Everyone will go through and do one shot. Those who get it will move on and attempt 9'. Then 10', and 11', etc until the the wall ball champ is determined. We will then attempt a max distance wall ball shot. It works the same as as wall ball shot for height, but you throw it out and away from you instead of up. It's kind of a mix between a push press and a broad jump. Take 3 attempts at max distance.
For the metcon, it is simple and straightforward: grab a ball do 150 wall ball shots as quickly as possible in Tabata fashion. "Karen" is the CrossFit WOD that is 150 wall ball shots for time. We're going to do that Tabata style and then compare your times to when we did the regular Karen WOD on 3.29.10.
Post max heights and times to the comments section!
12 foot 30 lbs mball
ReplyDelete46 feet with 30 lbs mball
28 rounds with 14 lbs ball
SWOD- 20lb wallball to 12ft high and 40ft 11in long
ReplyDeleteMetcon- 17 rds + 14 sec. 14 lb 50 reps then 10lb for 100 reps
Killed the weighted step-ups! With a max of 4 each leg at 225lbs. The knocked out the WOD! Power snatches 3x135, 5x3sec handstand holds, and 7 20" box jumps for 10 rounds in 15:49.
ReplyDeleteIts great to be back!
AND HAPPY BDAY BRAD!
height 13 feet distance 26 feet , metcon 8:08
ReplyDeleteMax Ht. Wall Ball - 12 ft
ReplyDeletedistance - 19 ft
METCON: 11:54
Max Ht. Wall Ball: 12'
ReplyDeleteDistance: 22'
MetCon: 07:21
max Ht 10 ft
ReplyDeleteDistance 14 1/2
Metcon 9.58
max ht 10 ft
ReplyDeleteDistance 16'
Metcon 14# 7:45
CFFB WOD...
ReplyDeleteSWOD:
-Weighted Barbell Step Ups up to 225x4 each leg
-Bench Press 227.5 for 8x3 with :45 rest between sets
Metcon:
10 Rounds for Time of:
- 3 Power Snatches @ 150
- 5 HSPU's to 2 Abmats stacked (I really suck at these)
- 7 Box Jumps 20"
Time: 15:06
Happy Birthday to Brad
ReplyDeleteSWOD:
-Weighted Barbell Step Ups up to 185x4 each leg
-Bench Press 227.5 for 8x3 with :45 rest between sets
Metcon:
10 Rounds for Time of:
- 3 Power Snatches @ 150
- 5 HSPU's to 2 Abmats stacked
- 7 Box Jumps 20"
Time: 19:18
wall ball -10' max
ReplyDeletedistance-33'
tabatta wall balls - 10#'s -17 rounds to 150
Height- 11' 30# ball
ReplyDeleteDistance- 36'6" with 30# ball
Tabatta Wall Ball- 18 rounds with 20# ball
Craig, I think you should edit yours so you get the credit you deserve. You did your HSPUs to the floor, unlike myself, who had to stack Abmats to get 'em done!
ReplyDeleteaw yes, obviously i cut and pasted your work and just changed the time.
ReplyDeleteSWOD:
ReplyDelete-Weighted Barbell Step Ups up to 185x4 each leg
-Bench Press 135 for 8x3 with :45 rest between sets
had to leave for work, so no wod.
SWOD
ReplyDeleteWieght 14 lbs 10 feet wall ball shot
Max distance wall ball shot 24.6 feet
MET CON:
Tabata 20 sec wall ball shot 10 sec rest max 150 - 6 min 50 sec
Swod: Deadlift 1 rep max 250 PR!!!
ReplyDeleteIt was killing me that I missed the workout on Monday. Thanks Nicole for the push. Thank you to everyone who cheered me on and all the high 5's.
Metcon 9:57 100@20lbs
50@14lbs
This comment has been removed by the author.
ReplyDeleteMax ht 10' @ 30 lbs.
ReplyDeleteDistance 31' @ 30 lbs.
Metcon 7:38 @ 14 lbs.
I wore lifting shoes for the tabata.
SWOD: max@ 11"
ReplyDeletedistance@ 35'-6"
METCON: 18 rounds
SWOD: Height: 11' Distance: 36'1"
ReplyDeleteMetcon: 14 rounds @ 20lbs.
Crap...15 rounds, not 14.
ReplyDeleteSWOD: 30lb ball 12' high and 40' long
ReplyDeleteMETCON: "coe" 10 thrusters 10 ring push ups x 10 rounds @14:04
Metcon: 10:37 14# ball to 10ft target
ReplyDeleteSince I missed yesterday I had to do a strength move to try for a PR on Brad's birthday so I did yesterday's SWOD and set a new PR on my push press :) Happy birthday Brad!
Nice work, Steffanie. Nothing makes me more proud than a new PR! You're back to star student status even though you didn't come to any morning classes this week!
ReplyDeleteSWOD: Wall Balls
ReplyDeleteMax Height-10ft
Max Distance- 30ft 6 in
Metcon: 150 Wall Balls at 10 ft Target in 20 rounds
SWOD: Wall Balls
ReplyDeleteMax Height-9 ft
Max Distance- 25ft 6 in
Metcon: 150 Wall Balls (10#) at 10 ft Target in 17 rounds (8:15)