CrossFit Wreckage – CrossFit **Choose your version of Helen** View Public Whiteboard 2k Row (Time) Max Effort 2k Row Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Double Helen (Time) 3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell...Read More
CrossFit Wreckage – CrossFit **Choose the partner WOD or the Solo WOD** View Public Whiteboard Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click here Santiago...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (3-3-2-2-1-1) Metcon (Time) 2 Mile Bike 30 Overhead Squats 95/65 2 Minute Plank Hold 30 Wall Balls 20/14 2 Minute Hang From Rig 30 Slam Balls 30/20**Hold/Hang does NOT have to be unbroken, just add up to 2 minutes**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 9 Toes to Bar 6 Bar Facing Burpees 3 Deadlifts 275/185 1 Rope ClimbRead More
CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (2-2-2-2-2-2) **If you can’t do weighted pull-ups work on strict pull-ups or negatives.**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (2-2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 7 SDHP’s 95/65 7 Hang Power Cleans 95/65 7 Thrusters 95/65 100m Plate Carry 45/25Read More
CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard 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**Women’s RX =...Read More
