looking for a Challenging and Fun Workout Program?

If so learn more about CrossFit Wrecking Ball.

WODs

8.22.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

3 Rounds

250m Row

5 STRICT Pull-Ups

10 Jumping Air Squats

:10 Hollow Body Hold

2min Coach Stretch

2min Front Rack Flossing

Weightlifting

Squat Clean (EOMOM16)

Every other minute on the minute perform 1 Squat Clean (8 Total Lifts)! Working to a heavy single, take the first 6 Lifts to hit PERFECT Reps! Use the last 2 lifts to go for a new 1rm!

Metcon

Metcon (Time)

20-15-10

Front Squats 135/95

Med Ball Sit-Ups 20/14

*300m Run after each round!

Optional

Metcon (Weight)

3 Sets

20 GHD Sit-Ups

10 Bent Over DB or KB Rows

8.23.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

500m Row or 800m Run

-Then-

3 Rounds

5 STRICT HSPU

25 Double Unders

5 Good Mornings 45/35/15/PVC/Band

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

Optional

Metcon (Weight)

3 Sets

10 Single KB Deadlifts 70/53

HS Walk Practice

8.19.2017

CrossFit Wrecking Ball – CrossFit

Metcon

Metcon (Time)

PartnerWOD

100 Cal Row Buy In

100 Pull-Ups

90 DB Snatches (AHAP)

80 KB Swings 70/53

70 Hang Cleans 135/95

60 Bar Facing Burpees

50 SDHP 135/95

40 Weighted Sit-Ups

30 Ring Dips

20 Deficit HSPU or 10 Wall Walks

100 Double Under Buy Out (Each)

8.21.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

4min Tabata

PVC OHS

4min Hip and OH Flossing!

Weightlifting

Overhead Squat (MAX Reps @ Bodyweight! )

If you can’t overhead squat body weight, shoot for sets of 10 reps!

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

8/12/2017

CrossFit Wrecking Ball – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP25

50 Wall Balls 20/14

300m Run

50 Clean & Jerks 115/85

300m Run

50 Box Jumps 24/20

300m Run
Both Partners Run!

When partner one is doing wall balls, partner two is holding a handstand.

When partner one is doing clean and jerks, partner 2 is hanging from the bar.

When partner one is doing box jumps, partner two is holding a plank.

If partner two breaks at all, partner one has to stop.

8.17.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

1 Mile JOG

Metcon

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Optional

Metcon (AMRAP – Rounds)

3-5 Rounds

10 Good Mornings (Add weight per the athlete)

15 Weighted Sit-Ups (AHAP)

8.16.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

12-9-6

Cal Rowing

Thrusters 45/35/15/PVC

2min Shoulder Flossing

2min Hip Flossing

Metcon

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Woman RX: 80#

*45min Time CAP*

Optional

Durante Core

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10sec Hollow Hold

60sec Rest Between Sets

8.15.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

Squat Warm Up! (No Measure)

Squat Warm Up

2 Rounds not for Time

20 Air Squats

20 Lunges

20 OHS w/PVC

-then-

1min Goblet Squat Hold

4min Of Hip opening stretches of the coaches choosing!

Metcon

Metcon (Time)

40-30-20-10

Box Jumps 30/24

Sit-Ups

Weightlifting

Back Squat (2RM+1×2@90%)

8.10.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

Active Squat Warm Up (No Measure)

Up and Down the Gym once Each..

Squat+1 Lunge Each Leg

High Knees

Butt Kicks

Karaoke

Side Shuffle

Long Jumps

Jog

Sprint

2min Coach Stretch (Each Leg)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12

12 Hang Cleans 135/95

12 Front Rack Lunges 135/95

12 Box Jumps 24/20

Weightlifting

Front Squat (Heavy Single)

8.9.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

Coach’s Choice!

Metcon

Metcon (Time)

“Triple 2.5’s”

2500m Row

250 Double Unders

2500m Run
If the class is big, half start on the Row and half start with the Run!

Optional

Metcon (AMRAP – Rounds)

3-5 Rounds

10 Evil Wheel

:20 Hollow Body Hold

:60 Rest between Rounds

1 2 3 22

Sign Up Today

Let’s Get Started