Category

WOD
CrossFit Wreckage – CrossFit Bench Press (5 x 5 at 70-75% of 1RM Bench Press *Superset each round with a MAX set of UNBROKEN STRICT Pull-ups (use band if needed)) *Perform Strict Pull-ups during your rest between each set of Bench Press The Tortoise and The Hare (Time) Every 4 min x 6 rounds: 12...
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CrossFit Wreckage – CrossFit Bench Press (5 x 5 at 70-75% of 1RM Bench Press *Superset each round with a MAX set of UNBROKEN STRICT Pull-ups (use band if needed)) *Perform Strict Pull-ups during your rest between each set of Bench Press The Tortoise and The Hare (Time) Every 4 min x 6 rounds: 12...
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CrossFit Wreckage – CrossFit Snatch (20 minutes to: Build to a HEAVY Single for the Day) *can be power or squat The Tortoise and The Hare (Time) Every 4 min x 6 rounds: 12 Pull-ups 21 KB Swings 53#/35# 400 meter run Rx+: 8 BMU, 70#/53# KB *Score is SLOWEST Round*Scale appropriately so that you...
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CrossFit Wreckage – CrossFit Bench Press (5 x 5 at 70-75% of 1RM Bench Press *Superset each round with a MAX set of UNBROKEN STRICT Pull-ups (use band if needed)) *Perform Strict Pull-ups during your rest between each set of Bench Press The Tortoise and The Hare (Time) Every 4 min x 6 rounds: Fitness...
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CrossFit Wreckage – CrossFit 3 Position Clean Complex (8 Minute EMOM Perform 1 Full Complex every minute) -Clean (From Ground) -Clean (Below Knee) -Clean (Above Knee)*Must be done unbroken, cannot put bar down or re-grip at bottom *May be Power or Squat The Tortoise and The Hare (Time) Every 4 min x 6 rounds: 12...
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CrossFit Wreckage – CrossFit Metcon (Time) Every 4 min x 6 rounds: 12 Pull-ups 21 KB Swings 53#/35# 400 meter run Rx+: 9 BMU, 70#/53# KB *Score is SLOWEST Round
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CrossFit Wreckage – CrossFit Stronger Together (Time) 60 Calorie Machine 50 Alternating DB Snatches 50/35# 40 Deadlifts 155/105# 50 Calorie Machine 40 Alternating DB Snatches 50/35# 30 Deadlifts 185/125# 40 Calorie Machine 30 Alternating DB Snatches 50/35# 20 Deadlifts 225/155# 30 Calorie Machine 20 Alternating DB Snatches 50/35# 10 Deadlifts 275/185# Rx+: 70#/50# DB, 185/125#,...
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CrossFit Wreckage – CrossFit Stronger Together (Time) 60 Calorie Machine 50 Alternating DB Snatches 50/35# 40 Deadlifts 155/105# 50 Calorie Machine 40 Alternating DB Snatches 50/35# 30 Deadlifts 185/125# 40 Calorie Machine 30 Alternating DB Snatches 50/35# 20 Deadlifts 225/155# 30 Calorie Machine 20 Alternating DB Snatches 50/35# 10 Deadlifts 275/185# Rx+: 70#/50# DB, 185/125#,...
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CrossFit Wreckage – CrossFit Metcon (No Measure) 50-40-30-20-10 Calorie Machine Dumbbell Snatches 50/35# *Non-working Partner must hold plank while other is on machine and must hang from rig while other is doing DB snatches 10-20-30-40-50
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CrossFit Wreckage – CrossFit Stronger Together (Time) 60 Calorie Machine 50 Alternating DB Snatches 50/35# 40 Deadlifts 155/105# 50 Calorie Machine 40 Alternating DB Snatches 50/35# 30 Deadlifts 185/125# 40 Calorie Machine 30 Alternating DB Snatches 50/35# 20 Deadlifts 225/155# 30 Calorie Machine 20 Alternating DB Snatches 50/35# 10 Deadlifts 275/185# Rx+: 70#/50# DB, 185/125#,...
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