Monday Workout: Front Squats, Wall Balls, Double Unders

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STRENGTH

Front Squat, 10-8-6-4

Notes: Build weight each set, focus on full depth

WOD

Level 1

AMRAP 10:

  • Wall Ball Throw (12/8) x 1
  • Jump Rope Single x 4
  • Wall Ball x 2
  • Jump Rope Single x 8
  • Wall Ball x 3
  • Jump Rope Single x 12
  • … and so on

Level 2

AMRAP 10:

  • Unbroken Wall Ball Throw (20/14) x 1
  • Unbroken Double Under x 2
  • UB Wall Ball x 2
  • UB Double Under x 4
  • UB Wall Ball x 3
  • UB Double Under x 6
  • … and so on

Notes:  Score by recording the set of wall balls that you finish on when time is up.  If you are doing Unbroken sets in Level 2, you must repeat a set if you trip up on a double under or wall ball!  Scale to just regular sets of double unders if you are still working on the movement.

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 24 Nutrition Workshop at 10am in the Lower Room!
  2. January 31 Habitat Build Day!

11 thoughts on “Monday Workout: Front Squats, Wall Balls, Double Unders

  1. FS: 88, 104, 110, 115
    WOD: 12 WB (+ 24 DU) Rx

  2. FS: 50, 55, 60, 65kg
    WOD: 13 Rx (+26 DUs)

  3. FS: 115, 135, 155, 175
    WOD: 13 WB + 8DU

  4. WOD: 13 WB

  5. FS- 45, 95, 115, 125
    WOD- 12 total + 1 wb rx

  6. FS: up to 95
    WOD: 12WB

  7. up to 205#
    14 + 5 WB

  8. up to 145#
    14 (+ 3 wbs) rx

  9. FS: up to 35kg
    WOD: 13wb (w/ 10# ball)

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