Wednesday CrossFit

I guess a lot of people read the WOD before they decide to come to class. There were only like 7 people at the gym this morning. Where was everyone? Scared of a workout?? How does this fat, 50 yr old lady still show up and do it? Trust me – that is not easy any day!! But I did not, I survived! For some reason, I feel like if I can do it than anyone should be able to do it!

General Warm Up
2 Rounds
30 jumping jacks/30 clap jacks
30 mountain climbers/30 mountain climbers with feet to outside of hands
50 ft high knees
50 ft butt kickers
10/10 dynamic calf stretch
0:30 squat with hand reaches

Skill and Build Up
Wall Ball Progression
5 wall ball front squat
5 wall ball push press
5 wall ball shots

Workout Prep
Review rope climb and options

Workout (35:00)
“DVB”
for time 38:35

1 mile run with medicine ball (20 lbs) (bike 4000m with 14lb med ball)

Then, 8 rounds
10 wall-ball shots (14lb wall ball)
1 rope climb – 15ft (lay to stand – after 4 I had to not lay all the way to ground to start)


800m run with medicine ball (bike 2500m with 14lb med ball)

Then, 4 rounds
10 wall-ball shots (14lb wall ball)
1 rope climb (lay to stand – sitting to stand)


400m run with medicine ball (bike 750m with 14lb med ball)

Then, 2 rounds
10 wall-ball shots (14lb wall ball)
1 rope climb (sitting to stand – VERY challenging)


One Response to “Wednesday CrossFit”

  1. Lisa Kulas Says:

    Friend!! I miss you! We’re on vacation and I left my dang phone at home! UGH! I didn’t know your email so I am writing you to say hi! And if you have called or texted that is why I haven’t called back! LOL!! Were on our way home soon! It was a great trip but weather was frigid in utah. lol! We bought a camera so I will show you pictures soon! I’ll call you this weekend! Miss you lots! Love you!

    Liked by 1 person

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