CrossFit Wreckage – CrossFit Friday EMOM (4 Rounds for reps) 28 Minute EMOM, (7 rounds): Rx+: 1- 15/12 Calorie Machine 2- 18 Toes 2 Bar 3- 6 Sandbag to Shoulder 150#/100# or 5 Power Cleans 185#/125# 4- 7 Bar Muscle Ups Rx: 1- 12/9 Calorie Machine 2- 12 Toes 2 Bar 3- 5 Sandbag to...Read More

CrossFit Wreckage – CrossFit Jackie Pro (Time) 1000m Row 50 Thrusters 95/65 30 Bar Muscle-ups Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Read More

CrossFit Wreckage – CrossFit Shoulder Press (10 minute EMOM: First 4 Minutes = 4 reps at 60% of 1RM Second 4 Minutes = 3 reps at 70% of 1 RM Last 2 Minutes = 2 reps at 80% ) *Try to stay as close to prescribed % as you can *Remember this is strict press...Read More

CrossFit Wreckage – CrossFit Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Read More

CrossFit Wreckage – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Read More

CrossFit Wreckage – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

CrossFit Wreckage – CrossFit Girls Gone Wild (Partner WOD) (Time) Rx+: 1 mile run/row/ski (split) -into- Double Grace (split) 60 Clean and Jerks 135/95# (1 works/1 rests) -into- Big Karen (split) 200 Wall Balls 20/14# (1 works/1 rests) -into- Double Isabel (split) 60 Snatches 135/95# (1 works/1 rests) -into- 1 mile run/row/ski (split) Rx: 1...Read More

CrossFit Wreckage – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Girls Gone Wild (No Measure) Double Fran 42-30-18 Thrusters 95/65# Pull-ups -into- Double Grace 60 Clean and Jerks...Read More

CrossFit Wreckage – CrossFit Girls Gone Wild (Partner WOD) (Time) Rx+: Double Grace 60 Clean and Jerks 135/95# (1 works/1 rests) EMOM starting at 0: 7 Toes to Bar (together) -into- Big Karen 200 Wall Balls 20/14# EMOM: 5 Burpees (together) -into- Double Isabel 60 Snatches 135/95# EMOM: 20 Double Unders (together) Double Grace 60...Read More

CrossFit Wreckage – CrossFit Back Squat (5-5-5-5-5-5-5 7 sets of 5 reps at 70-80% of 1RM BS ) *Take appropriate time/sets to build to this weight Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. boxRead More