Crossfit Northern Kentucky

Posts Tagged ‘wallball’

WOD:

50 Double Unders

40 Wall Balls

40 Box Jumps

40  Double Unders

30 Wall balls

30 box Jumps

20 Double Unders

20 Wall Balls

20 Box Jumps

10 Double Unders

10 Box Jumps

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WOD:

For time:
Run 400 meters
50 Wall-ball shots, 20 pound ball
25 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters
20 Wall-ball shots, 20 pound ball
5 Handstand push-ups
Run 400 meters

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Starting next Monday August 23, we are adding a 5 am class.

Sign Up Now for Fight Gone Bad 5!

On Saturday, September 25th, we’ll be hosting Fight Gone Bad 5 to benefit the Wounded Warrior Project, LIVESTRONG, and the CrossFit Foundation!

Last year was lots of fun, so get your friends and family to donate and participate.  Sign up now under our team name of  CrossFit Northern Kentucky.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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NO 1 PM Today

For time:

10 Walls Balls, 50 Box Jumps

20 Wall Balls, 40 Box Jumps

30 Wall Balls, 30 Box Jumps

40 Wall Balls, 20 Box Jumps

50 Wall Balls, 10 Box Jumps

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.