looking for a Challenging and Fun Workout Program?

If so learn more about CrossFit Wrecking Ball.

WODs

10.23.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

AMRAP6

10 Thrusters 45/35/15

:30 HS Hold

5-10 STRICT Pull-Ups

4min Shoulder & Hip Flossing!

Metcon

Metcon (Time)

2 Rounds

22 Thrusters 95/65

22 Handstand Push-Ups

Weightlifting

Push Press+Push Jerk+Split Jerk Complex (Heavy Single!)

Push Press + Push Jerk + Split Jerk Complex

10.21.2017

CrossFit Wrecking Ball – CrossFit

Metcon

Metcon (Time)

120 Pistol Squats

100 Wall Balls 20/14

80 Box Jumps 20/14

60 Deadlifts 135/95

40 Power Cleans 135/95

20 Front Squats 135/95

10.18.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

300m Row

15 Banded Good Mornings (SLOW)

2min Rolling out back!

Gymnastics

Weighted Pull-ups (3 X 3)

Metcon

Metcon (AMRAP – Rounds)

Bro/Broette Session!

4 WORKING Sets!

Looking for the rep range of 8-12!

Bent Over DB Fly’s

:20 Hollow Body Hold

Bent Over Barbell Rows (Supinated Grip)

KB/Plate or DB Russian Twists

Metcon

1000m Row (Time)

Max Effort 1000m Row

10.17.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

500m Row

2min Hip Flossing Each Leg!

Metcon

Metcon (Time)

3 Rounds

15 Wall Balls 20/14

15 Sit-Ups

Weightlifting

EOMOM12

Hang Snatch (6×2 @ 70-90%)

Increasing weight, starting at 70% and increasing as you feel comfortable! NOT going over 90%! Aim for NO MISSES!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP8

8 Push Jerks 135/95

8 Box Jump Overs 30/24

10.20.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

“Fun Warmup”

Metcon

Metcon (Time)

3 Rounds

15 Russian KB Swings 53/35

30 Double Unders

Weightlifting

Deadlift (3×3 @ 87.5%)

Superset w/ Seated Z-Press (KB) 8-12 Reps

Metcon

Metcon (Time)

12-9-6

Hang Power Cleans 135/95

Toes 2 Bar

10.7.2017

CrossFit Wrecking Ball – CrossFit

Metcon

Pick 1!

5k Run (Time)

Max Effort 5k Run

Metcon (Time)

Go for a Hike!

10.14.2017

CrossFit Wrecking Ball – CrossFit

Metcon

Metcon (Time)

Alt. Between partners, One works while the other holds plate

100 D/Us

50 Pull-Ups

100 Lunges Holding Med Ball 20/14

50 Weighted Sit-Ups 45/25

100 SDHP 75/55

50 Weighted Sit-Ups 45/25

100 Lunges Holding Med Ball 20/14

50 Pull-Ups

100 D/Us

Partner Holds Plate overhead 25/15

9.30.2017

CrossFit Wrecking Ball – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP30

400m Run

10 Rope Climbs

400m Run

30 Burpee Box Jump Overs 24/20

400m Run

90 KB Swings 53/35

10.10.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

3 Rounds

200m Row

MAX Set STRICT Pull-Ups

10 Push-Ups

Weightlifting

Metcon (Weight)

Bro Session

4 WORKING Sets of the Following, Supersetting through. Resting 2-3min Between Sets!

10-15 Reps Each

Flat Bench DB Presses

Bent Over DB Rows

Weighted Pushups on Dumbells

GHD Back Extensions
If you can, wear a vest or have someone put a plate on your back for the weighted Push-Ups!

Score is total # from DB Bench & Rows!

Metcon

Metcon (Time)

“2017 Team Series Event 4”

50 Cal Row

50 Toes 2 Bar

9.23.2017

CrossFit Wrecking Ball – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP25

50 Toes 2 Bar

50 KB Swings 53/35

300m Run (Together)

50 Goblet Squats 53/35

50 OH Single Arm KB Lunges 53/35

500m Row
If you can’t do the OH Lunges, use 1 KB and hold it in the Goblet position!

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