WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Power Clean (6 Min. EMOM, 2 Reps EM) Metcon (Time) 33 Calorie Ski Erg Buy-In, Then: 27-21-15-9 Box Jump Overs 24/20 Alt. DB Snatches 50/35 Pull-ups Single Arm DB Push Press 50/35
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CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (3-3-2-2-1-1) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 5 Hang Squat Cleans 135/95 10 Sit-ups 150m Sprint
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CrossFit Wreckage – CrossFit View Public Whiteboard Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.To learn more about Lumberjack 20 click here**Women’s RX = 185#DL, 53#KB, 75#OHS, 20#Box, 35#DB’s (2)** **Men can use 50#DB’s for DBSC**
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CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 800m Ski Erg Buy-In Then AMRAP: 25 Double Unders 15 Sit-ups 5 Power Snatches 115/75**RX+ Option is GHD’s and 135/95# Snatches**
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CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (3-3-3-3-3) **If you can’t do weighted, work on strict or negatives** Metcon (Time) 1 Mile Bike 20 Back Squats 185/125 30 HSPU’s 40 Lunges w/ KB 53/35 50 Single Arm DB Hang Clean & Jerks 50/35 60 Slam Balls 30/20**Squats CAN be taken from rack** **KB can be held in any position for lunges**
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