WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (4-4-4-4) Metcon (Time) 25 Sit-ups 50 Plate Ground to Overheads 45/25 150m Plate Carry 45/25 25 Sit-ups 50 Squats w/ Plate 45/25 150m Plate Carry 45/25 25 Sit-ups 50 Burpees to Plate 150m Plate Carry 45/25 25 Sit-ups 50 Lunges w/ Plate 150m Plate Carry 45/25**For G2O’s, only 1 edge of plate must touch the ground.**
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CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275#/185# 13 Push-ups 9 Box Jumps, 24″/20″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click here**Women’s RX = 20″Box**
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CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (Time) 25 Calorie Bike 2 Minute Hang From Rig 50 Double Unders 25 KB Clean & Jerks 70/53 2 Minute Wall Sit 50 Double Unders 25 Wall Balls 20/14 2 Minute Plank 50 Double Unders 25 Slam Balls 30/20 2 Minute Handstand Hold 50 Double Unders**Holds do NOT have to be unbroken, just add up to the listed minutes**
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CrossFit Wreckage – CrossFit View Public Whiteboard Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (AMRAP – Reps) WOD A 8 Min. AMRAP 10 Power Snatches 95/65 10 Front Squats 95/65 10 Cal. Ski Erg -2 Min. REST- WOD B 8 Min. AMRAP 10 Alt. DB Snatches 50/35 10 Goblet DB Lunges 50/35 100′ Bear Crawl**You can do WOD A or B first. Each 100′ Bear Crawl counts as 1 Rep**
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CrossFit Wreckage – CrossFit **Choose your version of Helen** View Public Whiteboard Max Height Box Jump (Distance) Max Height Box Jump 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 kettlebellTo learn more about Double Helen click here
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