WOD

CrossFit Wreckage – CrossFit Jelly Arms (No Measure) For Total Reps: A: 3 min AMRAP 10 Slamballs 30/20 10 KB Goblet Bicep Curls 53/35# 10 Hand Release Push Ups -rest 1 min- 3 min AMRAP 8 DB Bench 50/35# 10 Bench Dips 5 Paralette Push ups -rest 1 min- 3 min AMRAP 10 Renegade Rows 35/25# 10 DB Strict shoulder Press 35#/25# -1 min Rest- 3 min AMRAP 8 KB Goblet Tricep Press 53/35# 12 KB Hang High Pulls 53/35# -1 min Rest- friday (5 Rounds for calories) 5 x 4 min AMRAPs with 3 min rest between each 25 Sit-ups/GHDS 20 Wallballs 15 BJO 10 DL 185/125 5 FS 185/125 Max cal machine in time remaining
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CrossFit Wreckage – CrossFit Jelly Arms (No Measure) For Total Reps: A: 3 min AMRAP 10 Slamballs 30/20 10 KB Goblet Bicep Curls 53/35# 10 Hand Release Push Ups -rest 1 min- 3 min AMRAP 8 DB Bench 50/35# 10 Bench Dips 5 Paralette Push ups -rest 1 min- 3 min AMRAP 10 Renegade Rows 35/25# 10 DB Strict shoulder Press 35#/25# -1 min Rest- 3 min AMRAP 8 KB Goblet Tricep Press 53/35# 12 KB Hang High Pulls 53/35# -1 min Rest-
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CrossFit Wreckage – CrossFit Snatch Grip Deadlift (3-3-3-3-3 (5 sets of 3 reps) at 100-110% of 1 RM Snatch) Snatch Pull (2-2-2-2-2 (5 sets of 2 reps) at 100-110% of 1 RM snatch) *Focused on Speed of the pull and shrug Indy QF WOD 1 (4 Rounds for reps) 4 rounds for Max Reps of: Rx+: 1 minute Snatches 135/85# 1 minute rowing/machine for calories 1 minute DB box step ups 50#s/35#s, 20″ box 1 minute REST Rx: 4 rounds for Max Reps of: 1 minute Snatches 115/75# 1 minute rowing/machine for calories 1 minute single DB box step ups 35#s/20#s, 20″ box 1 minute REST Fitness: 4 rounds for Max Reps of: 1 minute Snatches 95/65# 1 minute rowing/machine for calories 1 minute DB box step ups (body weight), 20″ box 1 minute REST*DB must be held in hang position by side for step ups
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CrossFit Wreckage – CrossFit Snatch Grip Deadlift (3-3-3-3-3 (5 sets of 3 reps) at 100-110% of 1 RM Snatch) Snatch Pull (2-2-2-2-2 (5 sets of 2 reps) at 100-110% of 1 RM snatch) *Focused on Speed of the pull and shrug Indy QF WOD 1 (4 Rounds for reps) 4 rounds for Max Reps of: Rx+: 1 minute Snatches 135/85# 1 minute rowing/machine for calories 1 minute DB box step ups 50#s/35#s, 20″ box 1 minute REST Rx: 4 rounds for Max Reps of: 1 minute Snatches 115/75# 1 minute rowing/machine for calories 1 minute single DB box step ups 50#/35#, 20″ box 1 minute REST Fitness: 4 rounds for Max Reps of: 1 minute Snatches 95/65# 1 minute rowing/machine for calories 1 minute DB box step ups 35#/20#, 20″ box 1 minute REST*DB must be held in hang position by side for step ups
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CrossFit Wreckage – CrossFit Snatch Grip Deadlift (3-3-3-3-3 (5 sets of 3 reps) at 100-110% of 1 RM Snatch) Snatch Pull (2-2-2-2-2 (5 sets of 2 reps) at 100-110% of 1 RM snatch) *Focused on Speed of the pull and shrug Hook and Ladder (Time) 5 rounds for time, with Snatch weight increasing each round: Rx+: 10 Snatches 15 T2B 95/65, 115/75, 135/95, 155/105, 185/125 Rx: 10 Snatches 10 T2B 75/55, 95/65, 115/75, 135/95, 155/105 Fitness: 10 Snatches 10 Hanging Knee Raises or Toes close to bar 45/35, 75/55, 95/65, 115/75, 135/95*Snatches can be Power or Squat *Do not drop empty or light weighted barbells (10s, 15s) from overhead
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