CrossFit Wreckage – CrossFit Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter 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 hereRead more

CrossFit Wreckage – CrossFit Deadlift (7 x 3 at 75-85% of 1RM of Deadlift) EMOM Friday (4 Rounds for reps) 28 min EMOM 1- 40-60 double unders or single unders 2-15-25 GHDs or sit ups 3- Inversion movement of choice (athlete’s pick…ex: HSPU variation, HSW, HS hold, wall walk) 4-Gymnastic movement of choice (athlete’s pick…ex: pull up variation, BMU, RMU, T2B)Goals: *Consistent/repeatable efforts/reps of each movement for the duration of the EMOM *Maintain reps, don’t fall off the wagon *Good time to practice inversion and gymnastics movements that you are not comfortable with yet *Leave yourself 20-30 seconds of rest during the inversion and gymnastics pieces to recover *log the lowest # of reps you got/maintained for each movement Accessory Work (optional) 10 minutes of mobility/rehab work: Stretch, mobilize, release what is sore and hurtingRead more

CrossFit Wreckage – CrossFit Waterfall DT (teams of 2) (Time) 5 rounds for time: 12/9 cal machine 12 Deadlifts 135#/95# 9/7 cal machine 9 Hang Power Cleans 135#/95# 6/5 cal machine 6 Shoulder to Overhead 135#/95# Rx+: 155#/105#Waterfall style: Both partners will complete 5 full rounds Athlete 1 starts on machine, when they finish the machine, Athlete 2 starts on machine. Athlete 1 then moves on to DL, machine, then HPC, then machine, then S2OH and so on. Athlete 2 follows in line but cannot move on to next movement until Athlete 1 is finished with it. Accessory Work (optional) 5 rounds for Quality: 5-10 unbroken strict or banded pull ups 10-15 unbroken DB or barbell bench pressRead more

CrossFit Wreckage – CrossFit Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 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 hereRead more

CrossFit Wreckage – CrossFit Deadlift (5-5-5-5)Read more