WOD

CrossFit Wreckage – CrossFit Murph Prep (Partner WOD) (Time) 400 meter run (together) 50 Pull-ups 100 Push-ups 150 Air Squats 400 meter run (together) 40 Pull-ups 80 Push-ups 120 Air Squats 400 meter run (together) 30 Pull-ups 60 Push-ups 90 Air Squats 400 meter run (together) *40 minute Time Cap Rx+: Wear 20/14# weight vest*Partners run together *Everything else done with one partner working and one resting (split as desired) *Cannot begin pull-ups until both partners are back from run *row and ski equivalent is 500 m, bike equivalent is 0.75 miles Accessory Work (optional) Take 10-15 minutes to practice something you are bad at and want to get better at
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CrossFit Wreckage – CrossFit Murph Prep (Partner WOD) (Time) 400 meter run (together) 50 Pull-ups 100 Push-ups 150 Air Squats 400 meter run (together) 40 Pull-ups 80 Push-ups 120 Air Squats 400 meter run (together) 30 Pull-ups 60 Push-ups 90 Air Squats 400 meter run (together) *45 minute Time Cap Rx+: Wear 20/14# weight vest*Partners run together *Everything else done with one partner working and one resting (split as desired) *Cannot begin pull-ups until both partners are back from run *row and ski equivalent is 500 m, bike equivalent is 0.75 miles Accessory Work (optional) Take 10-15 minutes to practice something you are bad at and want to get better at
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CrossFit Wreckage – CrossFit Murph Prep (Partner WOD) (Time) 800 meter run (together) 50 Pull-ups 100 Push-ups 150 Air Squats 800 meter run (together) 40 Pull-ups 80 Push-ups 120 Air Squats 800 meter run (together) 30 Pull-ups 60 Push-ups 90 Air Squats 800 meter run (together) *45 minute Time Cap Rx+: Wear 20/14# weight vest*Partners run together *Everything else done with one partner working and one resting (split as desired) *Cannot begin pull-ups until both partners are back from run Accessory Work (optional) Take 10-15 minutes to practice something you are bad at and want to get better at
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CrossFit Wreckage – CrossFit Shoulder Press (5 sets of 3 reps (3-3-3-3-3) *Building/Increasing weight with each set) *No dip, just strict press Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click here Accessory Work (optional) 5 rounds for Quality: 8 single leg Deadlifts each leg (use DB/KB if able) 10 Back Extensions (with 3” pause at top and slow 3” lower) 8 Bulgarian split squats each leg (use DB/KB if able)
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CrossFit Wreckage – CrossFit Overhead Squat (5 sets of 5 reps (5×5) Working up to a HEAVY set of 5 ) Roll On (Time) For time: 1000 meter Row 80 DB Goblet Lunges 50/35# 60 DB Movements 50/35#** 40 DB Goblet Squats 50/35# 20 Single Arm DB Devils Press 50/35# **DB Movements 30 Single arm hang clean and jerks, 30 Single arm hang Snatches** (do not have to alternate hands and nust complete all 30 C&J before starting the snatches)This is a chipper with a lot of different dumbbell movements so: *Don’t blow up on the row *Pick a pace you can hold and push the devils presses at the end *Smooth is fast, fast is smooth Accessory Work (optional) 5 rounds for quality: 10 V-ups 1 min Plank (can break it up if needed) 10 V-ups
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