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WOD
CrossFit Wreckage – CrossFit View Public Whiteboard 100m Row (Time) 100m Row**Row 5 times….score is the BEST time** Metcon (Time) 500m Ski Erg, Then: 100 Double Unders 80 Sit-ups 60 Deadlifts 95/65 40 Push-ups 20 Snatches 95/65 40 Push-ups 60 Deadlifts 95/65 80 Sit-ups 100 Double Unders
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CrossFit Wreckage – CrossFit View Public Whiteboard Hang Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Rahoi (AMRAP – Rounds and Reps) 12-Minute AMRAP of: 12 Box Jumps, 24″ 6 Thrusters, 95# 6 Bar Facing BurpeesIn honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on...
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CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (4-4-4-4) Metcon (Time) 2 Mile Bike, Then 10-9-8-7-6-5-4-3-2-1 Power Cleans 155/105 Toes to Bar
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CrossFit Wreckage – CrossFit View Public Whiteboard Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75# 12 Burpees 12 Overhead Squats, 115# / 75# 12 Burpees 12...
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CrossFit Wreckage – CrossFit View Public Whiteboard Bear Complex (1RM ) Power Clean Front Squat Push Press Back Squat Second Push Press**20 Min. to find 1RM** **Push Presses can also be Jerks** Metcon (AMRAP – Reps) 5 Min. AMRAP 10 Calorie Ski 10 Alt. DB Snatch 50/35 -1 Min. REST- 5 Min. AMRAP 10 Calorie...
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CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (4-4-4-4) Metcon (Time) 3-6-9-12 Pull-ups Squat Cleans 135/95 -Immediately Into- 12-9-6-3 Bar Muscle-ups Squat Cleans 185/125
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CrossFit Wreckage – CrossFit **Choose which WOD you do first, REST between WODS** View Public Whiteboard 500m Row (Time) Max Effort 500m Row Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.**Women’s...
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CrossFit Wreckage – CrossFit View Public Whiteboard Hang Clean (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 3 Rounds 15 Double Unders 10 Sit-ups 5 SDHP’s 135/95 -Directly Into- 3 Rounds 15 Double Unders 10 Knees to Elbows 5 Hang Power Cleans 155/105 -Directly Into- 3 Rounds 15 Double Unders 10 Toes...
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CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 16 Min. AMRAP 10 Plate Ground to Overhead 45/25 8 Lunges w/ Plate 45/25 6 Burpees onto Plate 100m Plate Carry 45/25**For G2O, only 1 edge of plate has to touch the ground, not whole plate.** **For lunges and...
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CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225/155 20 Box Jumps, 24″/20″ 25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009To learn more about Roy click here...
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