CrossFit Wreckage – CrossFit Hall (Time) 5 Rounds for time of: 3 Cleans, 225# 200m Sprint 20 Kettlebell Snatches, 1.5 pood (10 each arm) Rest 2 minutesIn honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012To learn more about Hall click here**Women’s RX = 155#Cleans, 35#KB**Read More

CrossFit Wreckage – CrossFit Heaving Snatch Balance (Work Towards Getting Heavy) Metcon (AMRAP – Reps) 4 Rounds: 1 Min. Bench Press 135/95 :30 Sec. REST 1 Min. Back Squat 155/105 :30 Sec. REST 1 Min. Deadlift 185/125 :30 Sec. RESTRead More

CrossFit Wreckage – CrossFit Deadlift (5-5-5-5) Metcon (Time) 30 GHD’s 30 Calorie Bike 50 Double Unders 300′ KB Farmer’s Carry 53’s/35’s 300′ Bear Crawl 50 Double Unders 30 Alt. DB Snatches 50/35 30 DB Goblet Lunges 50/35 50 Double UndersRead More

CrossFit Wreckage – CrossFit Toes-To-Bar (Best Unbroken Set) **Use this time to work on T2B if you dont have them** Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 12 Bar Facing Burpees 9 Box Jumps 30/24 6 Snatches 115/75Read More

CrossFit Wreckage – CrossFit **Choose 1 Benchmark, NOT Both** Clean and Jerk (1RM) **20 Min. to find 1RM** Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead More

CrossFit Wreckage – CrossFit Overhead Squat (2-2-2-2-2-2) Metcon (Time) **PARTNER WOD** -While 1 Partner is working, the other must perform HOLD- 1000m Row (PLANK) 80 Slam Balls 30/20 (WALL SIT) 60 Hang Power Cleans 135/95 (HANDSTAND HOLD) 40 Shoulder to Overhead 135/95 (HANG FROM RIG) 20 Thrusters 135/95 (SQUAT)**Reps can be broken up however partners...Read More

CrossFit Wreckage – CrossFit McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″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**Women’s RX = 185#DL, 20″Box**Read More

CrossFit Wreckage – CrossFit Barbell Row (3-3-3-3-3) Metcon (Time) 5 Rounds 8 Power Cleans 135/95 4 Overhead Squats 135/95 8 Toes to BarRead More

CrossFit Wreckage – CrossFit Split Jerk (2-2-2-1-1-1) Metcon (Time) 4 Rope Climbs, THEN: 27-21-15-9 Slam Balls 30/20 Ab-Mat Sit-ups KB Swings 70/53 THEN: 4 Rope ClimbsRead More

CrossFit Wreckage – CrossFit **BENCHMARK DAY, Choose 2 of the 3 Benchmarks, and choose order to do them, rest between** Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class...Read More