WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Bear Complex (6 Min. EMOM, 1 Rep EM) Power Clean Front Squat Push Press Back Squat Second Push Press**The Push Presses can be any STO movement** Bell (Time) 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185#In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012To learn more about Bell click here**Women’s RX = 125#Bar**
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CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (3-3-2-2-1-1) Metcon (Time) 1000m Ski 80 Sit-ups 60 Plate Ground to Overhead 45/25 40 Lunges w/ Plate 45/25 20 HSPU’s**Plate can be held in any position for the lunges** **Only 1 edge of plate must touch ground for the G2O’s**
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CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Desforges (Time) 5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010To learn more about Desforges click here**Women’s RX = 155#DL, 95#C&J** Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here**Women’s RX = 155#DL, 53#KB Swing**
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CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (3-3-3-3-3) Metcon (AMRAP – Reps) In a 5 Min. Window Row 500m: w/ remaining time max Bench Press 115/75 -REST 1 Minute- In a 5 Min. Window Ski 500m: w/ remaining time max Wall Balls 20/14 -REST 1 Minute- In a 5 Min. Window Bike 1 Mile: w/ remaining time max Power Snatches 115/75**Score is Bench Press + Walls Balls + Snatches**
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CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (5-5-5-5) Metcon (Time) 40 KB Swings 53/35 40 Sit-ups 40 Box Jump Overs 24/20 4 Rope Climbs 30 KB Swings 53/35 30 Sit-ups 30 Box Jump Overs 24/20 3 Rope Climbs 20 KB Swings 53/35 20 Sit-ups 20 Box Jump Overs 24/20 2 Rope Climbs 10 KB Swings 53/35 10 Sit-ups 10 Box Jump Overs 24/20 1 Rope Climb
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