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

CrossFit Wreckage – CrossFit Snatch (1RM) **20 Min. to find, Power or Squat** Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP 5 Hang Snatches 115/75 10 Pull-ups 20 Double UndersRead More

CrossFit Wreckage – CrossFit Back Squat (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP w/ Plate 45/25 7 Burpees over Plate 7 Squats w/ Plate 7 OHWL w/ Plate 100m Run w/ PlateRead More

CrossFit Wreckage – CrossFit Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click here**Women’s RX = 105#C&J**Read More

CrossFit Wreckage – CrossFit Bench Press (3-3-2-2-1-1) Metcon (Time) 50 Toes to Bar 50 Wall Balls 20/14 50 Burpees 50 DB Snatches 50/35Read More