WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Push Jerk (4-4-4-4) Metcon (Time) 2 Mile Bike Then, 5 Rounds 10 Ring Dips 8 Box Jumps 30/20 6 Power Snatches 115/75
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CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (3-3-2-2-1-1) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 5 Curtis P’s 95/65 10 Lateral Bar Hop Burpees 15 Sit-ups**1 Rep of a Curtis P = Power Clean, Front Rack Lunge w/ both legs, Push Press**
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CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here**Women’s RX = 155#DL** 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**
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CrossFit Wreckage – CrossFit View Public Whiteboard Squat Clean (6 MIn. EMOM, 2 Reps EM) Metcon (Time) 6 Rounds 12 Hand Release Push-ups 9 Toes to Bar 6 Power Cleans 185/125
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CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (4-4-4-4) Death by Balls (AMRAP – Rounds) Wall Balls 20/14 and Slam Balls 30/20 1 Wall Ball on the 1 min, 2 Slam Balls on the 2 min, 3 Wall Balls on the 3 min, 4 Slam Balls on the 4 min….etc…or you can choose to begin with Slam Balls, but still alternate each min.
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