CrossFit Wreckage – CrossFit Overhead Squat (5×4 (5 sets of 4) with all 5 sets performed at 70-80% of 1RM OHS) Dumbbell Mania (Time) Rx+: Buy In: 1000/800 meter Ski or Row -then- 7 rounds of: 12 Alternating DB Snatches 70/53# 6 Lateral Burpees over DB (must jump) 12 Single Arm DB Thrusters 70/53# 6...Read More

CrossFit Wreckage – CrossFit Indy QF WOD 3 (Time) For time: Rx+: 3 rounds: 10 handstand push-ups 20 toes-to-bars 2 rounds: 10 strict handstand push-ups 5 rope climbs,15 feet 1 round: 10 chest-to-wall handstand push-ups 20 muscle-ups Time cap: 15 minutes Rx: 3 rounds: 10 Push-ups 15 toes-to-bars 2 rounds: 10 Hand Release push-ups 4...Read More

CrossFit Wreckage – CrossFit Hook and Ladder (Time) 5 rounds for time, with Snatch weight increasing each round: Rx+: 10 Snatches 15 T2B 95/65, 115/75, 135/95, 155/105, 185/125 Rx: 10 Snatches 10 T2B 75/55, 95/65, 115/75, 135/95, 155/105 Fitness: 10 Snatches 10 Hanging Knee Raises or Toes close to bar 45/35, 75/55, 95/65, 115/75, 135/95*Snatches...Read More