A 2Fer! Wednesday, September 7

A 2Fer! Wednesday, September 7

  • Today’s WOD for All Levels CrossFit classes features 2 for 1 Wall Balls. I know what you’re thinking Tim thank you for making wall balls more difficult as they were getting waaaaay too comfortable. Of course I say get comfortable being uncomfortable!
  • So what is a 2 for 1 wall ball or 2fers? It’s a full wall ball shot to the prescribed 10 foot mark then while the ball is in the air you must quickly perform another squat and then catch the ball. Then repeat. Today repeat that movement 60 times! Yeah buddy! Bueller?
  • One of the keys to getting better at 2Fers is being able to have a quick hip retraction (just like in a squat clean) after you shoot the wall ball to the target. Just like double unders if your timing or accuracy is off this movement will get exponentially more difficult. Not to worry our Coaches are ready to get you all trained up into fast efficient wall ball machines!
  • Below is a video from CrossFit 801 in Utah (home of the ‘Miranda’) doing 2Fers at a training session. As you can tell we’re in for some fun Wednesday…2 for 1 style!

Wednesday’s WOD:’s 
All Levels
A. Press 4-4-4-4
4 Rounds for time of:
15x Pull Ups
15x Wall Ball (2 for 1 wall ball for advanced)
Run 200m
Rest 1 minute.

Level 1 CrossFit
Skill: Review Wall Ball/Pull Ups
20m AMRAP
5x Pull Ups
10x Wall Ball
200 Meter Run