The wall ball shot is a classic CrossFit movement that combines the front squat and overhead press into one highly functional and useful exercise. Anyone who has ever done the workout “Karen” (150 wallball for time) knows how much endurance, both cardiovascular and muscular, is required to do high reps of wall ball in any time domain. Maintaining good form throughout the movement is key. Keeping the ball high on the chest (like the front rack of the front squat) while keeping our weight on our heels from top to bottom of the squat will help delay muscle fatigue by keeping us as efficient as possible throughout the movement. Thinking of it as a thruster, using the power of our hip drive from the bottom to the top of our squat to propel the ball upwards, will also help get that ball up to the target every toss.

Speaking of targets…the accuracy element to wall ball shots is and integral part that a lot of people don’t focus on. There are target areas all over both boxes at CF Southie. The only way to improve your wall balls is to shoot for as high a target as possible while also aiming for and hitting a designated and specific target. Wall ball workouts are not supposed to mean we just blindly chuck med balls against the wall anywhere we please. Set your sights on a target and go for it every single time. If you need to scale down your weight to reach a higher target then do so. Going as high as possible and forcing yourself to hit a target will be difficult but will bring quick rewards. Once you are hitting the 10ft target consistently you should increase the weight of your medball until you are doing RX weight. Aim high, challenge yourselves… those 8ft targets might be disappearing soon…

Wall Squats/Squat Therapy/Paleo Chair

5 Rounds
400m Run
10 Burpees
20 Wallballs (20/14)

L2 – 4 Rounds
L1 – 3 Rounds


  • Under Armour Cold Gear

    11/22/2011 @ 3:48 pm


    Wika linked to this website…

  • canterbury tracksuits

    11/22/2011 @ 2:14 pm

    Yahoo results…

    While searching Yahoo I found this page in the results and I didn’t think it fit…

  • Alec

    11/19/2011 @ 11:28 pm

    Yo yo I am opening up the gym at 7:30 tomorrow morning to workout if anyone’s interested. Giddyup.

  • Scott L.

    11/19/2011 @ 7:27 pm

    Did 4 rounds in 17.10, rowing instead of running. This workout was great. Did workout away from Crossfit Southie.

  • Ranjith

    11/19/2011 @ 5:56 pm

    17:47 (14# ball)

    Way to go 10:30 class. Thanks, Coach Aaron, for a great blog post and class.

  • Jeff Sullivan

    11/19/2011 @ 3:12 am

    Hey Guys,

    Gonna plan on going to stats/getting a group of people to start there then go out around 9:00 tomorrow night if anyone wants to come. Hit me up on Facebook/txt me…hope everyone is well and see you around the box soon.


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