looking for a Challenging and Fun Workout Program?

If so learn more about CrossFit Wrecking Ball.

WODs

12.202017

CrossFit Wrecking Ball – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (Heavy Single)

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

Coach Brian & Caitlin’s Farewell Workout by Frank Hammell

CrossFit Wrecking Ball – CrossFit

Warm-up

Fun

Metcon

This is a 2 Part workout. The score to your 1st workout dictates the AMRAP you have for the 2nd workout!

Metcon (AMRAP – Reps)

Untimed, complete the following until you break on the Wall Balls!

20 Double Unders

10 Unbroken Wall Balls 20/14-Earn 2min

20 Double Unders

20 Unbroken Wall Balls 20/14-Earn 2min

20 Double Unders

30 Unbroken Wall Balls 20/14-Earn 2min

20 Double Unders

40 Unbroken Wall Balls 20/14-Earn 2min

20 Double Unders

50 Unbroken Wall Balls 20/14-Earn 2min

20 Double Unders

60 Unbroken Wall Balls 20/14-Earn 2min

20 Double Unders

70 Unbroken Wall Balls 20/14-Earn 2min

20 Double Unders

80 Unbroken Wall Balls 20/14-Earn 2min

20 Double Unders

90 Unbroken Wall Balls 20/14-Earn 2min

Etc….
Score is your best Wall Ball Set UBROKEN!

Rest

2min

Metcon (AMRAP – Reps)

AMRAP (Depending on the Athlete)

5 HSPU

10 Hang Cleans 95/65

15 Pull-Ups

20 Sit-Ups
Score is TOTAl Reps of the AMRAP.

50 Total Reps each Round.

12.12.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

Coach Brian’s Full Body Warm Up Circuit! (No Measure)

2 Rounds

5 STRICT Wide Grip Pull-Ups

:15 Hollow Body Hold

5 STRICT HSPU

10 OHS W/PVC

20ft SLOW, CONTROLLED Bear Crawl

10 Push-Ups. DB’s or Push Up Handles If Possible

Metcon

Metcon (Time)

4 Rounds

500m Row

15 Body Weight Deadlifts
“RX” is only if you use your bodyweight.

Rest

8-12min Depending on the Class!

Metcon (AMRAP – Reps)

AMRAP9

2-4-6-8-10-12-14-16… ETC

Burpees

*After each set of Burpees, complete 1 Rope Climb

*Score is TOTAL # of Burpees completed!

Sam’s Farewell WOD!

CrossFit Wrecking Ball – CrossFit

Warm-up

Fun!

Metcon

27min Running Clock!

Metcon (AMRAP – Reps)

AMRAP3

Burpees

Rest

3min

Metcon (AMRAP – Reps)

AMRAP3

Burpees to a 45# Plate

Rest

3min

Metcon (AMRAP – Reps)

AMRAP3

Double Unders

Rest

3min

Metcon (AMRAP – Reps)

AMRAP3

Bar Facing Burpees

Rest

3min

Metcon (AMRAP – Reps)

AMRAP3

Burpee Box Jump Overs

12.21.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Power Clean Version!

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Rest

10min

Metcon (Time)

21 Cal Row

80 Russian KB Swings 53/35

15 Cal Row

40 Hand Release Push-Ups

9 Cal Row

12.9.2017

CrossFit Wrecking Ball – CrossFit

Metcon

Metcon (Time)

120 Double Unders

60 2 Arm DB Deadlifts (AHAP)

60 Cal Row

60 Burpees Over the Rower

60 Pull-ups

60 Sit-Ups

60 KB Swings 53/35

120 Double Unders

12.4.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

AMRAP6

:15 sec Hollow Body Hold

10 Lunges

10 PVC Pipe Thrusters

10 Push-Ups

4min Hip & Shoulder Flossing!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12

500m Row

20 Thrusters 95/65

Rest

10min

Metcon (AMRAP – Rounds and Reps)

AMRAP12

40ft Walking S/A OH Lunge w/ DB 50/35

10 Toes 2 Bar

40 Double Unders

12.14.2017

CrossFit Wrecking Ball – CrossFit

Warm-up

4 Rounds

10 LIGHT KB Swings

40ft Bear Crawl

6 Box Jump Overs

2min Shoulder Mobility

Skill/Technique

DB Snatches

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

12.2.2017

CrossFit Wrecking Ball – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP24

50 Pull-Ups

100 Cal Row

200 Air Squats

100 Box Jumps

12.5.2017

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!

Skill/Technique

Max Height Box Jump (Distance)

Max Height Box Jump

Weightlifting

Aim to Increase weight throughtout all 15 Sets!

Overhead Squat (1-1-1-1-1)

Front Squat (2-2-2-2-2)

Back Squat (3-3-3-3-3)

1 2 3 32

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