CrossFit Wreckage – CrossFit Clean and Jerk (6 Min. EMOM, 2 Reps EM) Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP 3 Front Squats 185/125 (from ground) 3 Bar Muscle Ups 30 Double UndersRead More

CrossFit Wreckage – CrossFit Max Distance Handstand Walk (Distance) Max Distance Handstand Walk**Work on HSPU’s if you can HS Walk** Metcon (Time) 6 Rounds 150m Run 15 Slam Balls 30/20 10 Push Press 95/65 1 Rope ClimbRead More

CrossFit Wreckage – CrossFit Push Press (4-4-4-4) Rahoi (AMRAP – Rounds and Reps) 12-Minute AMRAP of: 12 Box Jumps, 24″ 6 Thrusters, 95# 6 Bar Facing BurpeesIn honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006To learn more about Rahoi click here**Women’s RX =...Read More

CrossFit Wreckage – CrossFit Overhead Squat (4-4-4-4) Metcon (AMRAP – Rounds) 5 Rounds w/ 1 Min. Rest between rounds: Completed Rounds Only 3 Min. AMRAP 3 Power Cleans 155/105 5 Push-ups 7 Sit-upsRead More

CrossFit Wreckage – CrossFit Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click here**Women’s RX = 175#DL,...Read More

CrossFit Wreckage – CrossFit Weighted Pull-ups (3-3-3-3-3) **Worked on Strict Pull-ups if can’t do weighted** Metcon (Time) 50 Calorie Bike 40 Slam Balls 30/20 30 KB Swings 70/53 20 Front Rack Lunges 115/75 100′ Burpee Broad JumpRead More

CrossFit Wreckage – CrossFit Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP 10 Hand Release Push-ups 10 Overhead Squat 95/65 10 Toes to BarRead More

CrossFit Wreckage – CrossFit 2k Row (Time) Max Effort 2k Row Metcon (AMRAP – Reps) Clean Ladder 10 Min AMRAP 12 Cleans 95/65 15 Cleans 115/75 18 Cleans 135/95 21 Cleans 155/105 AMRAP Cleans 185/125**Can be Power or Squat**Read More

CrossFit Wreckage – CrossFit Back Squat (3-3-2-2-1-1) Metcon (Time) 4 Rounds 28 Double Unders 21 Sit-ups 14 Deadlifts 135/95 7 Jerks 135/95Read More

CrossFit Wreckage – CrossFit Shoulder Press (2-2-2-2-2-2) Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups RestRead More