Category

WOD
CrossFit Wreckage – CrossFit View Public Whiteboard Split Jerk (2-2-2-1-1-1) Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes,...
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CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 4 Curtis P’s 95/65 8 Burpees 24 Double Unders**1 Rep of Curtis P = Power Clean, Front Rack Lunge w/ both legs, Push Press**
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CrossFit Wreckage – CrossFit View Public Whiteboard Liam (Time) For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.U.S. Army Sgt....
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CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (2-2-2-2-2-2) Metcon (Time) **Choose your couplet order** COUPLET #1 3 Rounds 15 Calories on Bike 20 Hang DB Snatches 50/35 -2 Minute PLANK- COUPLET #2 3 Rounds 20 Calories on Rower 15 Hand Stand Push-ups**You may pick which couplet you do first, but there is a 2...
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CrossFit Wreckage – CrossFit View Public Whiteboard Hang Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 500m Ski Erg Buy In -Directly Into- 8 Rounds 27 Double Unders 9 Wall Balls 20/14 3 SDHP’s 135/95
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CrossFit Wreckage – CrossFit View Public Whiteboard 800m Run (Time) Max Effort 800m Run Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest
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CrossFit Wreckage – CrossFit View Public Whiteboard Macho Man Complex (1RM) 3 Power Cleans 3 Front Squats 3 Jerks**Power Cleans must be touch and go. Bar can’t be dropped until after the 3rd Jerk. 20 Minutes to find 1 RM for this complex.** Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP 10 KB Swings...
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CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (4-4-4-4) Metcon (Time) 800m Row Then, 5 Rounds 10 Deadlifts 135/95 10 Hand Release Push-ups 10 Hang Power Cleans 135/95 10 Hand Release Push-ups
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CrossFit Wreckage – CrossFit View Public Whiteboard Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile RunIn honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010To learn more about Bull click here**Women’s RX = 95#OHS**
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CrossFit Wreckage – CrossFit View Public Whiteboard Shoulder Press (3-3-3-3-3) Metcon (Time) 3 Rounds 500m Ski Erg 30 Sit-ups 20 Step-ups on 20″ Box w/ KB 70/53 10 Hang Power Snatches 115/75**KB can be held in any position for step-ups**
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