WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Paused Front Squat (3-3-3-3) **3 Second Pause @ bottom** Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 20 Lateral Bar Hops 10 Power Cleans 135/95 10 Burpees 5 Clean & Jerks 135/95
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CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Kutschbach (Time) 7 Rounds for time of: 11 Back Squats, 185# 10 Jerks, 135#In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007To learn more about Kutschbach click here**Women’s RX = 125#BS, 95#Jerk** **Squats CAN be taken from the rack** Bruck (Time) 4 Rounds for time of: 400m Run 24 Back Squats, 185# 24 Jerks, 135#In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004To learn more about Bruck click here**Women’s RX = 125#BS, 95#Jerk** **Squats CAN be taken from the rack**
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CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (Time) 2 Mile Bike -Directly Into- 5 Rounds: 50 Double Unders 12 Single Arm Devil Press 50/35
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CrossFit Wreckage – CrossFit View Public Whiteboard 2X2 Complex (1RM) 2 Touch & Go Cleans (from ground) 2 Hang Cleans**20 min to find 1RM for complex, cleans can be either power or squat** Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 7 Wall Balls 20/14 7 SDHP’s 115/75 7 Box Jump Overs 24/20 1 Rope Climb
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CrossFit Wreckage – CrossFit **Choose 2 out of the 3 Benchmark WODs, rest between the WODs** View Public Whiteboard Randy (Time) For Time: 75 Power Snatches, 75# / 55#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. J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.
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