252 Wall Ball Shot Workouts (WODs)

Karen

CrossFit "Girl" Benchmark WOD

For Time
150 Wall Ball Shots (20/14 lb, 10/9 ft)

Linchpin Test 10

by Pat Sherwood

5 Rounds for Time
15 Wall Ball Shots (20/14 lb)
15 Power Cleans (95/65 lb)

Wall Ball Shot, Clean ...

Bee Sting

by Jacob Heppner

3 Rounds for Time
30/25 calorie Row
30 Wall Ball Shots (30/20 lb)

Time Cap: 8 minutes

Wall Ball Shot, Row (Rowing)...

Harvest

by Jacob Heppner

EMOM in 6 minutes
4 Muscle-Ups
20 Wall Ball Shots (20/14 lb)

Wall Ball Shot, Muscle-Up ...

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Karabel

CrossFit Benchmark WOD

10 Rounds for Time
3 Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14 lb)

Wall Ball Shot, Snatch ...

Optimus Prime

CrossFit New England Benchmark WOD

AMRAP in 7 minutes
Wall Ball Shots (20/14 lb)

5 Deadlifts (225/155 lb) at the top of each minute

Wall Ball Shot, Deadlift ...

Thomas Butler

555 Fitness Hero WOD

15-12-9-6-3 Reps for Time
Hang Cleans (135/95 lb)
Wall Ball Shots (20/14 lb)

Wall Ball Shot, Clean ...

Icon 1

by Chris Spealler

3 Rounds for Time
20 Wall Ball Shots (30/20 lb)
20 Power Cleans (135/95 lb)

Wall Ball Shot, Clean ...

David Halderman

555 Fitness Hero WOD

5 Rounds for Time
20 Wall Ball Shots (20/14 lb)
10 Power Cleans (135/95 lb)

Wall Ball Shot, Clean ...

Heartbreaker, Dream Maker

Raleigh CrossFit Valentine's Day WOD, Part 2

AMRAP Ascending Ladder (with a Partner) in 10 minutes
2 Wall Ball Shots (20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) - Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 2
6 Synchronized Burpees
etc...

Wall Ball Shot, Burpee ...

The Long Haul

Assault Fitness Benchmark WOD

3 Rounds for Time
50 calorie Assault Air Bike
50 Wall Ball Shots (20/14 lb)

Wall Ball Shot, Air Biking/Assault Biking ...

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Michael Otten

555 Fitness Hero WOD

For Time
21-18-15-12-9-6-3 reps of:
Back Squats (135/95 lb)
Wall Ball Shots (20/14 lb)

Wall Ball Shot, Back Squat ...

Anthony Rodriguez

555 Fitness Hero WOD

21-15-9 Reps for Time
Deadlifts (225/155 lb)
Wall Ball Shots (20/14 lb)

Wall Ball Shot, Deadlift ...

Cortex

by John H Kim

AMRAP in 9 minutes
1-2-3-4-5-6-7…
Devil Press (2x50/35 lb)
2-4-6-8-10-12-14…
Wall Balls (20/14 lb)

Wall Ball Shot, Devil Press ...

Foundation Six

by Pete Marjamaa

AMRAP in 5 minutes
15 Wall Ball Shots (20/14 lb)
10 Burpees

Wall Ball Shot, Burpee ...

Cobain

Hyrox Workout of the Week

For Time
150 Wall Ball Shots (20/14 lb)

Rest 4 minutes

100 Burpees

Time Cap: 30 minutes

Wall Ball Shot, Burpee ...

Linchpin Test 3

by Pat Sherwood

3 Rounds for Time
21 Wall Ball Shots (20/14 lb)
14 Handstand Push-Ups
7 Deadlifts (315/205 lb)

Wall Ball Shot, Deadlift, Handstand Push-Up ...

tttTD15

by Max El-Hag

Five 2-Minute AMRAPs in 12 minutes
AMRAP in 2 minutes
50 Double-Unders
10 Dumbbell Power Cleans (2x50/35 lb)
Max Reps Wall Ball Shots (20/14 lb)

Rest 1 minute between each AMRAP

Wall Ball Shot, Clean, Double-Under ...

I’ll Float 2

by Jacob Heppner

3 Rounds for Time
15 Burpees (6 in target)
30 Wall Ball Shots (30/20 lb)
90 Double-Unders

Time Cap: 12 minutes

Wall Ball Shot, Burpee, Double-Under ...

tttTD29

by Max El-Hag

AMRAP in 10 minutes
50 Bar Facing Burpees
50 Alternating Dumbbell Snatches (70/50 lb)

In the remaining time, AMRAP of:
Wall Ball Shots (20/14 lb, 10/9 ft)

Wall Ball Shot, Burpee, Snatch ...

Sgt. Ansari

Granite City CrossFit Hero WOD

4 Rounds for Time
5 Hang Cleans (135/95 lb)
11 Toes-to-Bars
29 Wall Ball Shots (20/14 lb)

Wall Ball Shot, Clean, Toes-to-Bar/Knees-to-Elbows ...

Verified Benchmark WODs

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Wall Ball Shot WODs

Karen

Linchpin Test 10

Bee Sting

Harvest

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Karabel

Optimus Prime

Thomas Butler

Icon 1

David Halderman

Heartbreaker, Dream Maker

The Long Haul

New WODs by Email

Michael Otten

Anthony Rodriguez

Cortex

Foundation Six

Cobain

Linchpin Test 3

tttTD15

I’ll Float 2

tttTD29

Sgt. Ansari

Thank you

Verified Benchmark WODs

More WODs

Wall Ball Shot WODs

Karen

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Linchpin Test 10

Bee Sting

Harvest

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Karabel

Optimus Prime

Thomas Butler

Icon 1

David Halderman

Heartbreaker, Dream Maker

The Long Haul

New WODs by Email

Michael Otten

Anthony Rodriguez

Cortex

Foundation Six

Cobain

Linchpin Test 3

tttTD15

I’ll Float 2

tttTD29

Sgt. Ansari

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