Overhead Squat
5×3
After each set, 10 ab-wheel roll-outs
As quickly as possible
100 Double Unders
10 Wallball
75 Double Unders
20 Wallball
50 Double Unders
30 Wallball
25 Double Unders
40 Wallball
Coaches Notes
For the ab-wheel roll-out you can also use a barbell with 45# plates on each side. Focus on squeezing the glutes while rolling forward to maintain a strong midline. Keep the arms locked out as you roll the bar or ab-wheel away from you. Pivot forward on the knees maintaining a neutral spine the entire way out and back.
Look us up
Ab wheel!
What is this? 24hr Fitness??
Today will be my last class at Deep Ellum Crossfit. I would like to thank all of my coaches and friends that have encouraged me over the years. I will be attending the 6:30 class if anybody wants to stop by and do a workout with me.
Robert, sorry to see you go! It’s been an honor to workout with you over the years. Fair winds and following seas!
say what?! – bummer. I should be there at 6:30. As a going away present you can do all my wall balls for me.
Robert, we will miss you!!!
We will miss you man. Thanks for being part of our community.
Why are you leaving?
Robert…U were the first person to talk to me at crossfit:(:(:(:( u will be greatly missed. Who will cheer me on at the wods now???? U better visit.
Ohhh nooo
http://www.thefiscaltimes.com/Media/Slideshow/2011/12/15/7-Grocery-Store-Items-Americans-are-Blowing-Money-On.aspx?index=2
And coconut water isn’t too far down the list. Hmpf. It’s an investment.
“Blowing your Money” is open to interpretation. Clearly some people derive greater utility from these products than the Author does.
145# OHS
11:59 Rx
Just so everyone knows…..at 65# Thruster is no where near the equivalent of a 20# Wall Ball.
Just wanted to clear that up.
#155 OHS – DNF with the #65 Thruster sub. Made it through a couple reps of the 40 thrusters then time expired.