Tag Archives: Wall Ball

March 12, 2013

SWOD: Front Squat – 20 reps @ 60% of 1 rep max WOD: 15 minute AMRAP of: 3 rep increasing ladder (3-6-9-12-15-18….) Kettlebell Swings (70/55#) Wall Ball 20/14#

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March 5, 2013

HAPPY BIRTHDAY SANJEEDA!!! WOD: 24 in 2013 (3×8 for age 24, 13 for 2013) 3 rounds: 13 Wall ball burpees 13 Atomic Sit ups 13 Walking Lunges 13 Push ups 13 Thrusters 95/65# 13 Pull ups 13 Deadlifts 155/115# 13 … Continue reading

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March 1, 2013

WOD: For time: 20 Front Squats 205/155# 30 Box Jumps 30/24″ 40 Kettlebell Swings 53/35# 50 Wall Ball 20/14# @ 10ft

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February 18, 2013

WOD: 5 rounds for time: 5 HSPU 15 Wall Ball 20/14 – 10ft 20 Sit Ups

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February 8, 2013

I spent this entire week sick with cold/flu stuff. I rarely ever get sick, so I guess this winter I’ve been making up for lost time because this one knocked me out! I can’t remember the last time I took … Continue reading

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January 29, 2013

“Morrison” 50, 40, 30, 20, 10 rep rounds of: Wall Ball (20/14) Box Jump (24/20″) Kettlebell swings (53/35#) U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, … Continue reading

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January 22, 2013

You might feel like this WOD is killing you, but it will definitely make you stronger. “Nutts” For time 10x Handstand push-ups 15x Deadlift (250#/165#) 25x Box jumps (30/24 inch) 50x Pull-ups 100x Wall ball (20#/14# -10ft) 200x Double unders … Continue reading

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It’s a New Year!

It is a New Year at KillerFit Gym and we are going to make good things happen! Starting with, cleaning up the diet (which began yesterday)! I’m feeling better already as I near the end of Day 2 of eating … Continue reading

Posted in Box Jumps, Coaches Corner, Exercises, Handstand Push Ups, Hero WODs, Walking Lunges, Wall Ball | Tagged , , , , , , , , , , | Leave a comment