CrossFit Wreckage – CrossFit Metcon (4 Rounds for calories) 4, 4 min AMRAPs resting 1 minute between each: Rx+: 30 Wallballs (20/14#) 20 Deadlifts (185/125#) 10 Front Squats (185/125#) MAX Calorie Machine in Time Remaining Rx: 30 Wallballs (20/14#) 20 Deadlifts (135/95#) 10 Front Squats (135/95#) MAX Calorie Machine in Time Remaining Fitness: 20 Wallballs (20/14#) 15 Deadlifts (95/65#) 10 Front Squats (95/65#) MAX Calorie Machine in Time RemainingRead more

CrossFit Wreckage – CrossFit Cadillac Style (Time) 9 Rounds for Time: Rx+: 50 Double Unders 50 ft Double DB Lunge (50s/35s) 5 Ring Muscle Ups Rx: 50 Double Unders 50 ft Double DB Lunge (35s/20s) 5 Bar Muscle Ups Fitness: 50 Double Unders 50 ft Single DB Lunge (35/20#) 5 Pull-ups or Chest 2 Bar Pull-ups Lunges: Rounds 1, 4, 7 = Farmer’s Carry Position Rounds 2, 5, 8 = Front Rack Position (NOT resting on shoulders) Rounds 3, 6, 9 = Overhead Hold PositionRead more

CrossFit Wreckage – CrossFit Metcon (No Measure) 4, 4 min AMRAPs resting 1 minute between each: 30 Wallballs (20/14#) 20 Deadlifts (185/125#) 10 Front Squats (185/125#) MAX Calorie Machine in Time RemainingRead more

CrossFit Wreckage – CrossFit Weighted Pull-ups (3-3-3-3-3-3 Build to your HEAVIEST set of 3 Strict Pull-ups) *If you don’t have strict PU, take this time to practice working with bands, negatives etc. Cadillac Style (Time) 9 Rounds for Time: Rx+: 50 Double Unders 50 ft Double DB Lunge (50s/35s) 5 Ring Muscle Ups Rx: 50 Double Unders 50 ft Double DB Lunge (35s/20s) 5 Bar Muscle Ups Fitness: 50 Single Unders 50 ft Single DB Lunge (35/20#) 5 Pull-ups or Chest 2 Bar Pull-ups Lunges: Rounds 1, 4, 7 = Farmer’s Carry Position Rounds 2, 5, 8 = Front Rack Position (NOT resting on shoulders) Rounds 3, 6, 9 = Overhead Hold Position*Takes longer than expected…OH WELL..finish what you startRead more

CrossFit Wreckage – CrossFit Weighted Pull-ups (3-3-3-3-3-3 Build to your HEAVIEST set of 3 Strict Pull-ups) *If you don’t have strict PU, take this time to practice working with bands, negatives etc. Cadillac Style (Time) 9 Rounds for Time: Rx+: 50 Double Unders 50 ft Double DB Lunge (50s/35s) 5 Ring Muscle Ups Rx: 50 Double Unders 50 ft Double DB Lunge (35s/20s) 5 Bar Muscle Ups Fitness: 50 Double Unders 50 ft Single DB Lunge (35/20#) 5 Pull-ups or Chest 2 Bar Pull-ups Lunges: Rounds 1, 4, 7 = Farmer’s Carry Position Rounds 2, 5, 8 = Front Rack Position (NOT resting on shoulders) Rounds 3, 6, 9 = Overhead Hold PositionRead more