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Tag → Wall ball

Wednesday 04/15/15 Posted by admin on April 14, 2015 • No comments

A. Mobility Warm-Up:
2:00 each side couch stretch
Achilles Band Stretch
Banded Shoulder Stretches

B. “Kelly
5 rounds:
400m run
30 Box Jumps 24m/20w
30 Wall-Balls 20m/14w

-30:00 Cut-Off

GVCF-Run Club
Grapevine Middle School, 6am
4x800m run, rest as needed between


Tuesday 01/13/15 Posted by admin on January 12, 2015 • Comment

“Filthy Fifty”

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

-30:00 cut-off


Friday 01/09/15 Posted by admin on January 8, 2015 • No comments

A. Deadlift 10-10-10
-65% of 1RM

B. AMRAP 10:00
15 Wall-Ball 20m/14w
12 Box Jumps
9 Chest to Bar Pull-Ups


Friday 07/25/14 Posted by admin on July 24, 2014 • No comments

A. 5:00 Double-Under Practice

B.  25-20-15-10-5
Power Snatch 95m/65w
Wall-Ball 20m/14w

Saturday 03/08/14 Posted by admin on March 7, 2014 • No comments

In teams of 2:
While Partner A runs 400m, Partner B completes AMRAP of, then switch:
Wall Ball
Pull Ups
KB Swings

Saturday 02/01/14 Posted by admin on January 31, 2014 • No comments

In teams of 2:
3x, 4:00 each station, switch at the 2:00 mark

Wall-Ball/Sit up
Rest 1:00
Rest 1:00
DB Thruster/Burpee
Rest 1:00

Wednesday 08/21/13 Posted by admin on August 20, 2013 • Comment

Please take the time to read this article from CF SOUTHBAY which your coaches agree with and we hope our athletes will begin to understand why.

The Elusive Butterfly

I believe that butterfly pull-ups are mainly for competition and competitors only. This is due to the fact that butterfly pull-ups, while slightly faster, are much harder on your joints than regular kipping pull-ups. In addition, there is only a slight difference in speed (let’s use Fran as an example – Jeremiah – 2:17 Fran with kipping, Jeremiah – 2:09 Fran with butterfly – 8 seconds or 6% difference). Thus, this increase in joint stress combined with the fact that they are only slightly faster than kipping leads me to conclude that they unnecessarily increase the risk of injury for those whose focus is on improving overall fitness and are not focused on competing in CrossFit. Thus, if you aren’t planning on competing, I wouldn’t worry about learning them, as kipping can be almost as fast while protecting your shoulder better.

Alright, so you plan on competing and still want to learn them, so it is on to the learning process for butterfly pull-ups. A couple prerequisites before trying butterfly pull-ups to minimize the risk of injury:

  • Enough body awareness to realize when your shoulders are active vs. disengaged
  • 10-15 strict pull-ups
  • 30 solid kipping pull-ups (or 1 strict muscle-up)
  • The ability to check your ego and listen to your body if you are having issues with them


Happy Birthday Tim S.!

A. OTM for 10:00
1 Clean + 1 Front Squat + 1 Jerk
-Use 85% of Clean and Jerk Max (or Power C&J if you don’t know that max)

B. Pendlay Row 8-8-8-8-8
+5 from 8/15

C. 20-15-10
Deadlifts 135m/95w
Wall-Balls 20m/14w
7:00 Cut-Off