We will travel back to last summer to redo this Hero Benchmark. For those of you who have yet to do this it is a great workout but challenging. Hope to see you in here!!! In case you don’t know. This Nick Rocco in BEAST MODE at regionals last weekend.
ROCCO in full BEAST MODE | Cascade CrossFit
“Morrison”
50-40-30-20-10 reps
Wall ball shots, (20#/14# ball) 10 ft.
Box jump, (24 in/20 in)
Kettlebell swings, (53#/35#)
You will complete 50 wall balls, 50 box jumps and 50 kettlebell swings, then 40 of each and so on down to 10.
Times from July 11th 2011:
Times from July 11th 2011
June 2012 times. Nice job peeps! | Cascade CrossFit
4:30 class rockin the wall balls :-) Boy did those suck | Cascade CrossFit
I remember this from last year (when I first started). It is coming again now that I am just starting up again. Oh Boy!!!
Dearest wallball – I hate you. I try to throw you in the air to make you happy and all you do is mock me with your scary lace smile and smack me in the face when I dont catch you right. PS – I think you jammed my pinky today.
If I had my way we would be storing you in the dumpster instead of the nice rack in the fake grass room.
I prefer you to thrusters, its only 20#
To make it easier, I do a heavy ball and a higher target when low reps are required. The ball helps push me down to a deeper squat and thank it for its assistance. It also makes a comfortable seat to sit on when I’m finished working out.
Please visit us more often.
Good job, Jonathan and anti-wallball committee of 1 (I know who you are!)!!! What a great way to start the week!
Thanks Courtney – today was tough. Cute kid btw. Also, I am neutral on the wall balls although 150 is a little much.
Love how you have to identify Jim by his last name now. Given his frequency in the box lately, nobody would know him by just “Jim” anymore.
Haha! Jim Cuthbert!!!!!!