CrossFit Wreckage – CrossFit Ralph (Time) 4 Rounds for time of: 8 Deadlifts, 250# 16 Burpees 3 Rope Climbs, 15′ 600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006To learn more about Ralph click here**Women’s RX = 175#DL**Read More
CrossFit Wreckage – CrossFit Deadlift (4-4-4-4) Metcon (AMRAP – Reps) 3 Min. Max Calories on Bike 1 Min. Rest 3 Min. Max Toes to Bar 1 Min. Rest 3 Min. Max Push Presses 95/65 1 Min. Rest 3 Min. Max Calories on RowerRead More
CrossFit Wreckage – CrossFit Shoulder Press (3-3-3-3-3) Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben”...Read More
CrossFit Wreckage – CrossFit **Choose your HERO WOD** Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here**Women’s RX = 53#KB, 20″Box, 14#WB**...Read More
CrossFit Wreckage – CrossFit Weighted Pull-ups (3-3-3-2-2-2) Metcon (Time) 40 Cal Bike, Then 5 Rounds: 8 Toes to Bar 8 Weighted Lunges 115/75 8 Slam Ball 30/20Read More
CrossFit Wreckage – CrossFit **Happy Birthday Eric** Clean & Jerk Complex (1RM) Bar Can’t Be Dropped Until Jerk is completed: -Clean -Hang Clean -Jerk**Can be power or squat** Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP 1 Rope Climb 12 KB SDHP’s 53/35 6 HSPU’s 7 Front Squats 95/65Read More