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**Read more

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 hereRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (2-2-2-2-2-2) Metcon (Time) 1,200m Row -Then- 60 HSPU’s 30 Squat Cleans 155/105 **RX+ = 185/125 Squat Cleans****Row must be straight through, but HSPU’s and Squat Cleans may be broken up however you want, just equal 60 and 30**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (3-3-2-2-1-1) Metcon (AMRAP – Reps) 3 Rounds w/ 1 Minute Rest between rounds: 1 Min. Burpees 1 Min. SDHP’s 75/55 1 Min. Box Jumps 24/20 1 Min. Strict Shoulder Press 75/55 1 Min. Toes to Bar**You may begin at any movement, but must stay in same order**Read more

CrossFit Wreckage – CrossFit **Choose your WOD** View Public Whiteboard Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here**Women’s RX = 65#Thrusters** Crazy Fran (Time) 18 Thrusters 135/95 9 Ring Muscle-ups 12 Thrusters 135/95 6 Ring Muscle-ups 6 Thrusters 135/95 3 Ring Muscle-ups 1 Mile Run 3 Ring Muscle-ups 6 Thrusters 135/95 6 Ring Muscle-ups 12 Thrusters 135/95 9 Ring Muscle-ups 18 Thrusters 135/95Read more