Hang Cleans & Intervals: September 8 – Thursday

  • 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
  • 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

And now another chance to brag about one of our Vixens…

Crystal entered the LA County BBQ contest this past weekend. This most definitely falls under regularly learn & play new sports.



 







Not only did Crystal win the award for top seafood BBQ with her scallops, but she also won Best In Show!!! Absolutely incredible, and it was her first time competing in the BBQ Seafood contest, and she won the whole thing.

What are the takeaways from this?

1. Trying new things is awesome. Post the next ‘New Thing’ you’re going to try to comments.

2. Make sure to invite Crystal to your next BBQ! And the next time you see her at the gym, make sure and tell her great job!

Thursday’s WOD’s:

All Levels CrossFit:

A. Hang Power Clean 3-3-3-3-3

3min AMRAP, rest 3 min. Complete 4 cycles of this for total rounds
10x Hang Power Clean
10x V-Ups
5x Clapping Push Ups
Level 1 CrossFit: 
Skill: Med Ball Clean
3min AMRAP, rest 3 min. Complete 4 cycles of this for total rounds
10x MB Clean
10x Lemon Squeezers
5x Push Ups