CrossFit Wreckage – CrossFit Hang Clean (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 30 Calorie Bike/Row 24 KB Swings 70/53 18 Pistols 12 HSPU’s 6 Rope Climbs 12 HSPU’s 18 Pistols 24 KB Swings 70/53 30 Calorie Bike/Row**If you begin with bike, end with row, & vice versa**Read More

CrossFit Wreckage – CrossFit **Choose which WOD you do first, rest between them** 500m Row (Time) Max Effort 500m Row Jeremy (Time) 21-15-9 Overhead Squats, 95# / 65# Burpees Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February...Read More

CrossFit Wreckage – CrossFit Push Jerk (4-4-4-4) Metcon (AMRAP – Reps) 15 Min. AMRAP 3 Rounds 8 Squat Cleans 95/65 8 Pull-ups -THEN- 3 Rounds 6 Squat Cleans 135/95 6 C2B Pull-ups -THEN- 3 Rounds 4 Squat Cleans 185/125 4 Bar Muscle-ups -THEN- AMRAP Rounds 2 Squat Cleans 205/145 2 Ring Mucle-upsRead More

CrossFit Wreckage – CrossFit Overhead Squat (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 8 Sit-ups 4 Curtis P’s 95/65 100m Sprint**1 Rep of Curtis P = Power Clean, Front Rack Lunge w/ Both Legs, Push Press**Read More

CrossFit Wreckage – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Read More

CrossFit Wreckage – CrossFit Weighted Pull-ups (5-4-3-2-1) **If can’t do weighted work on strict, or kipping technique** Metcon (Time) 1000m Row 40 Slam Balls 30/20 100 Double Unders 40 Slam Balls 30/20 10 Clean & Jerks 175/115Read More

CrossFit Wreckage – CrossFit Push Press (3-3-3-3-3) Marco (Time) 3 Rounds for time of: 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters, 135#In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.To learn more about Marco click here**Women’s RX = 95#Thrusters**Read More

CrossFit Wreckage – CrossFit 800m Run (Time) Max Effort 800m Run Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 8 KB Snatches 53/35 5 Hand Release Push-ups 8 Deadlifts 225/155 5 Hand Release Push-ups 8 Toes to BarRead More

CrossFit Wreckage – CrossFit Hang Snatch (6 Min. EMOM, 2 Reps EM) **Can be power or squat** Metcon (Time) 3 Rounds 7 Strict Presses 95/65 7 Overhead Squats 95/65 -1 Min. REST- 3 Rounds 7 Push Presses 115/75 7 Back Squats 115/75 -1 Min. REST- 3 Rounds 7 Jerks 135/95 7 Front Squats 135/95Read More

CrossFit Wreckage – CrossFit Back Squat (5-5-5-5) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 15 Sit-ups 12 Burpees 9 Power Cleans 155/105Read More