CrossFit Wreckage – CrossFit Metcon (No Measure) 60 Double Unders (together at same time) 30 Synchro Front Squats 95/65# 4 x 4 min AMRAPs with 2 min rest between each Rx+: 20 GHDs 20 Wall Balls 20/14# 20 DB Hang Clean and Jerks 70#/50# Max cal machine in time remaining Rx: 20 GHDs 20 Wall...Read More

CrossFit Wreckage – CrossFit Gauntlet (Partner WOD) (Time) Part 1: 15 Min AMRAP 150 GHD (split between partners) while other partner holds Front Rack Double KB hold (53s/35s) 15 Rope Climbs Max Calorie Machine in remaining time while one partner holds Front Rack Double KB hold (53s/35s) Rest 3 min Part 2: 15 min AMRAP...Read More

CrossFit Wreckage – CrossFit The Gauntlet (Partner WOD) (Time) Rx+: Part 1: 15 Min AMRAP 150 GHD (split between partners) while other partner holds Front Rack Double KB hold (53s/35s) 15 Rope Climbs Max Calorie Machine in remaining time while one partner holds Front Rack Double KB hold (53s/35s) Rest 2 min Part 2: 15...Read More

CrossFit Wreckage – CrossFit Lactic Acid (4 Rounds for calories) 4 x 4 min AMRAPs with 2 min rest between each Rx+: 20 GHDs 20 Wall Balls 20/14# 20 DB Hang Clean and Jerks 70#/50# Max cal machine in time remaining Rx: 20 GHDs 20 Wall Balls 20/14# 20 DB Hang Clean and Jerks 50#/35#...Read More

CrossFit Wreckage – CrossFit Hook and Ladder (Time) 5 rounds for time, with Snatch weight increasing each round: Rx+: 10 Snatches 15 T2B 95/65, 115/75, 135/95, 155/105, 185/125 Rx: 10 Snatches 10 T2B 75/55, 95/65, 115/75, 135/95, 155/105 Fitness: 10 Snatches 10 Hanging Knee Raises or Toes close to bar 45/35, 75/55, 95/65, 115/75, 135/95*Snatches...Read More

CrossFit Wreckage – CrossFit Deadlift (2-2-2-2-2-2 (6 sets of 2 reps) building across sets until you get to your heaviest set of 2) *must be TNG, no regripping, no letting go, no bouncing Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Double Helen (Time) 3 rounds...Read More

CrossFit Wreckage – CrossFit Hook and Ladder (Time) 5 rounds for time, with Snatch weight increasing each round: Rx+: 10 Snatches 15 T2B 95/65, 115/75, 135/95, 155/105, 185/125 Rx: 10 Snatches 10 T2B 75/55, 95/65, 115/75, 135/95, 155/105 Fitness: 10 Snatches 10 Hanging Knee Raises or Toes close to bar 45/35, 75/55, 95/65, 115/75, 135/95*Snatches...Read More

CrossFit Wreckage – CrossFit Indy QF WOD 3 (Time) For time: Rx+: 3 rounds: 10 handstand push-ups 20 toes-to-bars 2 rounds: 10 strict handstand push-ups 5 rope climbs,15 feet 1 round: 10 chest-to-wall handstand push-ups 20 muscle-ups Time cap: 15 minutes Rx: 3 rounds: 10 Push-ups 15 toes-to-bars 2 rounds: 10 Hand Release push-ups 4...Read More

CrossFit Wreckage – CrossFit Overhead Squat (5×4 (5 sets of 4) with all 5 sets performed at 70-80% of 1RM OHS) Dumbbell Mania (Time) Rx+: Buy In: 1000/800 meter Ski or Row -then- 7 rounds of: 12 Alternating DB Snatches 70/53# 6 Lateral Burpees over DB (must jump) 12 Single Arm DB Thrusters 70/53# 6...Read More

CrossFit Wreckage – CrossFit Lactic Acid (4 Rounds for calories) 4 x 4 min AMRAPs with 2 min rest between each Rx+: 20 GHDs 20 Wall Balls 20/14# 20 DB Hang Clean and Jerks 70#/50# Max cal machine in time remaining Rx: 20 GHDs 20 Wall Balls 20/14# 20 DB Hang Clean and Jerks 50#/35#...Read More