WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Split Jerk (2-2-2-1-1-1) Metcon (Time) 500m Row/Ski 40 Sit-ups 30 Pull-ups 20 Deadlifts 155/105 10 Thrusters 155/105 20 Deadlifts 155/105 30 Pull-ups 40 Sit-ups 500m Row/Ski**If you begin w/ row, end with ski…and vice versa**
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CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 16 Min. AMRAP 6 Curtis P’s 95/65 9 Burpees 12 Toes to Bar**1 Rep of Curtis P = Power Clean, Front Rack Lunge w/ both legs, Push Press**
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CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Ship (Time) 9 Rounds for time of: 7 Squat Cleans, 185# 8 Burpee Box Jumps, 36″In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008To learn more about Ship click here**Women’s RX = 125#SC, 30″ B. Box Jump** Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout. Intermediate Option Complete as many rounds as possible in 25 minutes of: 100 double-unders 30 push-ups 10 power cleans Men: 135...
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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 5 Snatches 135/95 10 Ring Dips 15 Knees to Elbows -3 Minute REST- WOD B 8 Min. AMRAP 5 Deficit HSPU’s 3″/2″ 10 Hang Power Snatches 95/65 15 Toes to Bar**You can choose to do A or B first, Rest 3 minutes between them. Score is the combined reps for Both WODS**
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CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (2-2-2-2-2-2) Metcon (Time) 800m Row -Directly Into- 8 Rounds: 8 Wall Balls 20/14 8 Single Arm DB Hang Clean & Jerks 50/35 8 Goblet DB Lunges 50/35 8 Slam Balls 30/20
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