CrossFit Wreckage – CrossFit Squat Clean (6 Min. EMOM, 2 Reps EM) Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP 7 Deadlifts 225/155 7 HSPU’s 28 Double UndersRead More

CrossFit Wreckage – CrossFit 400m Run (Time) Max Effort 400m Run Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn more about Danny...Read More

CrossFit Wreckage – CrossFit Push Jerk (3-3-3-3-3) Metcon (AMRAP – Reps) TABATA! Ring Dips Assault Bike (Calories) Single Arm KB Squat Cleans 53/35 SDHP 95/65 **Can do movements in any order**Read More

CrossFit Wreckage – CrossFit Paused Front Squat (2-2-2-2-2) **3 Sec. Pause @ bottom** Metcon (Time) 1000m Row 75 Sit-ups 50 Slam Balls 30/20 25 Snatches 115/75Read More

CrossFit Wreckage – CrossFit The Don (Time) For time: 66 Deadlifts, 110# 66 Box jump, 24″ 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55# 66 Wall ball shots, 20# 66 Burpees 66 Double-undersIn honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died...Read More

CrossFit Wreckage – CrossFit Deadlift (3-3-3-3-3) Metcon (Time) 40 Calorie Bike THEN, 6 Rounds 12 DB Snatches 50/35 12 DB Goblet Lunges 50/35Read More

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