June 3rd, Wednesday "Sweat and Tears"

Today's WOD includes an exercise many of us have executed many times during Crossfit workouts. Below are the elements of a wall ball shot and some information about it's functionality and purpose. Dynamax sells the balls on their website in various increiments and they can be purchased realitivly enexpensivly and they make a great addition to any home gym set up. They can be used virtually anywhere and take up very little space.


Here are technique fundamentals:
*Each rep begins with a rock bottom squat, with feet flat on the floor
*Keep the elbows down and in
*Keep the ball low to the chest
*Don’t let the ball obstruct view of target
*Launch with little finger roll and push
*Make ascending and descending movements the same
*Minimize breathing and ball contact noise
*Breath deeply and attempt to synchronize breathing to shot rate
*The wall-ball drill comprises two highly functional classical weightlifting movements (the front squat and the push-press) brought together at light loads and extended duration to create a super-potent metabolic conditioning tool with an enormous potential for increasing athletic performance.

1. cals 2x

2. 20 Burpee broad jumps

3. "Sweat and Tears"

100m Farmers walk
50 wall ball shots
50 slam ball
100m farmers walk
50 ring rows
50 push ups
100m farmers walk

Once for Time


Evelyn 13:26
Holly 13:31
Rory 14:31
Carrie 13:50
Kelly 14:17
John C 20:19
Denese 20:02
Tammy 15:35
Marissa 17:11
Stephen 11:47

June 3rd 2009