CrossFit Wreckage – CrossFit The Gauntlet (Partner WOD) (3 Rounds for reps) Rx+: Part 1- 15 Min AMRAP 150 GHDs (split, while other partner performs Double KB Front Rack Hold (53s/35s)) 15 Rope Climbs Max Calorie Machine in remaining time while other partner performs Double KB Front Rack Hold (53s/35s) Rest 2 min Part 2- 15 Min AMRAP 100 Double Unders (together) 90 Wall-Balls 20/14# 100 Double Unders (together) 60 Burpee Box Jump Overs (24/20”) 100 Double Unders (together) Max Sandbag over shoulder in time remaining (150/100#) Rest 2 min Part 3- 15 Min AMRAP 6 rounds total of: Athlete 1: 15 OH Squats 115/80# Athlete 2: 15/12 Calorie Machine (Both partners working at same time (1 on machine, 1 on barbell and switch when done with movement, so each will do 3 rounds) Max Strict HSPU in time remaining Rx: Part 1- 15 Min AMRAP 150 Sit-ups (split, while...Read more

CrossFit Wreckage – CrossFit The Gauntlet (Partner WOD) (Time) Rx+: Part 1: 15 Min AMRAP 150 GHD (split between partners) while other partner holds Front Rack Double KB hold (53s/35s) 15 Rope Climbs Max Calorie Machine in remaining time while one partner holds Front Rack Double KB hold (53s/35s) Rest 2 min Part 2: 15 min AMRAP 100 DU (synchro/together) 90 WB 20/14# 100 DU (synchro/together) 60 bbjo 24/20” 100 DU (synchro/together) Max Sandbag over shoulder in time remaining (150/100#) Rest 2 min 15 min AMRAP 6 rounds total of 15 ohs 115/80# 15/12 cal machine Both partners working at same time (one on bike, one on barbell and switch when done with apparatus, so each will do 3 rounds) Max Strict HSPU in time remaining Rx: Part 1: 15 Min AMRAP 150 Sit-ups (split between partners) while other partner holds Front Rack Double KB hold (35s/26s) 12 Rope Climbs...Read more

CrossFit Wreckage – CrossFit Gauntlet (Partner WOD) (Time) Part 1: 15 Min AMRAP 150 GHD (split between partners) while other partner holds Front Rack Double KB hold (53s/35s) 15 Rope Climbs Max Calorie Machine in remaining time while one partner holds Front Rack Double KB hold (53s/35s) Rest 3 min Part 2: 15 min AMRAP 100 DU (synchro/together) 90 WB 20/14# 100 DU (synchro/together) 60 bbjo 24/20” 100 DU (synchro/together) Max Sandbag over shoulder in time remaining Rest 3 min 15 min AMRAP 6 rounds total of 15 ohs 135/95 15 cal bike Both partners working at same time (one on bike, one on barbell and switch when done with apparatus, so each will do 3 rounds) Rest 5 min 96 ft sa oh lunge (down back down back each 4 trips each) One round of bmu, db snatch hsw I lunge 96, you lunge 96 Me 8 bmu 4...Read more

CrossFit Wreckage – CrossFit Metcon (No Measure) 60 Double Unders (together at same time) 30 Synchro Front Squats 95/65# 4 x 4 min AMRAPs with 2 min rest between each Rx+: 20 GHDs 20 Wall Balls 20/14# 20 DB Hang Clean and Jerks 70#/50# Max cal machine in time remaining Rx: 20 GHDs 20 Wall Balls 20/14# 20 DB Hang Clean and Jerks 50#/35# Max cal machine in time remaining Fitness: 20 Sit-ups 15 Wall Balls 20/14# 20 DB Hang Clean and Jerks 35#/20# Max cal machine in time remainingRead more

CrossFit Wreckage – CrossFit Deadlift (2-2-2-2-2-2 (6 sets of 2 reps) building across sets until you get to your heaviest set of 2) *must be TNG, no regripping, no letting go, no bouncing Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Double Helen (Time) 3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace. Intermediate Option 3 rounds for time of: Run 800 meters 30 kettlebell swings 18 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Beginner Option 3 rounds for time of: Run 600 meters 24 kettlebell swings 15 ring rows Men: 12-kg kettlebell Women: 8-kg...Read more