CrossFit Wreckage – CrossFit Overhead Squat (3-3-3-3-3-3 (6 sets of 3 reps) ) *First official set of 3 starts when you get to 50% of 1 RM *Build across each set, until you get to your heaviest set of 3 reps for the day *Can do more than 6 sets if needed but must do at least 6 sets Chip off the Old Block (Time) 10 Rounds For Time Rx+: 7 Clean and Jerks 135/95 7 Bar Facing Burpees 200 m run Rx: 7 Clean and Jerks 115/75 7 Bar Facing Burpees 200 m run Fitness: 7 Clean and Jerks 95/65 7 Bar Facing Burpees 100 m runRead more

CrossFit Wreckage – CrossFit Overhead Squat (3-3-3-3-3-3 (6 sets of 3 reps) ) *First official set of 3 starts when you get to 50% of 1 RM *Build across each set, until you get to your heaviest set of 3 reps for the day *Can do more than 6 sets if needed but must do at least 6 setsRead more

CrossFit Wreckage – CrossFit 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 Wood (Time) 5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute RestIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click hereRead more

CrossFit Wreckage – CrossFit Wood (Time) 5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute RestIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here Pat (Time) 6 Rounds for Time 25 Pull-Ups 50 ft Front-Rack Lunges (75/55 lb) 25 Push-Ups 50 ft Front-Rack Lunges (75/55 lb) Wear a Weight Vest (20/14 lb) J.J. (Time) For Time: 1 Squat Clean, 185# 10 Parallette Handstand Push-ups 2 Squat Clean, 185# 9 Parallette Handstand Push-ups 3 Squat Clean, 185# 8 Parallette Handstand Push-ups 4 Squat Clean, 185# 7 Parallette Handstand Push-ups 5 Squat Clean, 185# 6 Parallette Handstand Push-ups 6 Squat Clean, 185# 5 Parallette Handstand Push-ups 7 Squat Clean, 185# 4 Parallette Handstand Push-ups 8 Squat Clean, 185# 3 Parallette Handstand Push-ups...Read more