At-Home Workouts from Dick’s Sporting Goods

Dick’s Sporting Goods provided me with the equipment from Rage, but I was not compensated in any other way for this post.

So, here is my problem: wall balls are so not my thing. Let me explain.

A wall ball is when you have a medicine ball in your hands, you go into a squat and then drive up into a standing position, throwing the medicine ball at a prescribed target on the wall above you. Then, you catch the ball, go back into a squat and do it all over again. For me, it’s not the movement that is tough; it’s the weight!

wall ball

For women, 14# is typically the standard weight of the medicine ball and quite honestly, I’m convinced that I’ll catch the ball and break my face all at once. Because of this, I’ve stuck with a 10# ball for all of our WODs….even though I feel like a big baby!

A couple weeks ago, a nice gal from Dick’s Sporting Goods contacted me and offered to send me some CrossFit equipment for at-home workouts. I thought about this and realized this was my chance: I could practice my wall balls! She agreed and sent me a beautiful blue RAGE med ball….and it weighs 14#.


Dammit, I WILL conquer this mental block!

The good part is that there are a bunch of other workouts I can do at home if I’m feeling lazy and not wanting to leave the house. Naturally, I could show you some of those on my own, but do we really think this a good idea?! Not so much. I’m not a personal trainer or a coach and I do stupid things on the regular. So, instead of me trying to pretend to be something I’m not, how about you guys check out the following video and see what REAL trainers suggest you do with a med ball!

(And no, these aren’t MY CrossFit coaches….but come to think of it, maybe Big Horn should make some videos for me, eh?!)


How often do you workout at home?

Does anyone else have mental barriers with certain workouts?

I get them when I go overhead with weight too. Something about heavy weights above my head makes me nervous!


  • Reply Miz at

    before the child I would have mocked the athomeworkout.
    they are all I do.

  • Reply misszippy at

    I actually love wall balls, for some odd reason. But then again, I detest burpees, so we all have our thing. So–has Dick’s put a new line of CF stuff in their stores? I want a box for box jumps and that would make things very convenient for me if I could just pick one up there!

    • Reply heather at

      Yes ma’am! Want me to check to see if they are carrying boxes too?

  • Reply Ericka @ The Sweet Life at

    Aweseom you partnered with Dick’s. That’s cool stuff! I’m so missing CF right now — even wall balls!

  • Reply Marissa @ Barefoot Colorado at

    I hate wall balls, too! I was sent a slam ball and am not sure how I’m going to use it in my house yet–I don’t want to break the hardwood floors!!

    • Reply heather at

      Go figure– 50 wall balls in the workout today! Yeah, I’d struggle with a slam ball, although I guess I could take it in the basement with the spiders 🙂

  • Reply Christy @My Dirt Road Anthem at

    I workout at home all the time, I haven’t been to a gym in over 7 years. I have never done wall balls and don’t have a medicine ball in my small arsenal, I am not opposed to getting one someday though. The rage balls look awesome.

    • Reply heather at

      You’re the queen of working out at home! And you’re ripped. You’re doing something right 🙂

  • Reply Amanda @runtothefinish at

    ohh i love that you are pushing yourself! I totally would have just gotten the 10!

  • Reply Corrie Anne at

    omg wall balls suck soooo baaad. i don’t think i have a wall high enough to practice wall balls at home. my husband would have a fit. lol. i have a mental block with doing 1 rep maxes in the strength portion. I get in my head waaay too much.

  • Reply Kayla at

    Sometimes I just can’t make myself leave the house so I’ll do a yoga video, my spin bike, or insanity at home……but I generally hate working out at home! I have a terrible time with lunges, sometimes the generate a really sharp pain in one of my knees….therefore I get scared to do them!

  • Reply Lynn at

    Box jumps! I completely ate sh*t doing them once in high school volleyball practice and split my knees open. I have been scared of them ever since. It’s been more than ten years now, and I should probably get over it!

  • Reply Axel (@apkussma) at

    Our medicine ball doesn’t see much use at home… I don’t want to slam it against anything that’s for sure. Which begs the question how you’re going to practice wall balls at home? I have used my med. ball in a backyard workout before…

  • Reply Art at

    I’m convinced that I would love kettlebells and wouldn’t need to make it to the gym if I had them and a workout pad at home. My default at-home workout is air squats, lunges, pushups and dips. I get really antsy and just do push-ups to get the anxiety out of my muscles. It’s probably the only reason I stay in shape. Side note, I just returned from my honeymoon and am catching up on my reading and it’s making me realize how much I’ve neglected my writing while wedding planning. Thanks for the reminder, Heather.

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