CrossFit Wreckage – CrossFit View Public Whiteboard Snatch Complex (1RM) Bar Can’t be Dropped until OHS is completed: -Snatch -Hang Snatch -Overhead Squat**Can be power or squat for snatches** Metcon (AMRAP – Reps) 13 Min. AMRAP Ladder Style Thrusters 115/75 Toes to Bar **1 of each, 2 of each, 3 of each…..etc…..**Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (3-3-2-2-1-1) Metcon (Time) 1 Mile Bike 30 Sit-ups 30 Clean & Jerks 95/65 30 Burpees 20 Sit-ups 20 Hang Power Cleans 135/95 20 Lateral Bar Hop Burpees 10 Sit-ups 10 Power Cleans 185/125 10 Bar Facing BurpeesRead More

CrossFit Wreckage – CrossFit View Public Whiteboard 12 Days of Christmas WOD (Time) 1 – Rope Climb 2 – Push Jerk 135/95 3 – Squat Clean 135/95 4 – Box Jump 30/24 5 – KB Swings 53/35 6 – Toes to Bar 7 – HR Push-Ups 8 – Pull-Ups 9 – Wall Balls 20/14 10...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (3-3-2-2-1-1) Metcon (Time) 700m Row/Ski 50 Alt. DB Snatch 50/35 30 DB Goblet Lunges 50/35 10 Strict Pull-ups 30 DB Goblet Lunges 50/35 50 Single Arm DB Hang Clean & Jerk 50/35 700m Row/Ski**If you start with Row, end with Ski & vice versa**Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Push Jerk (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 20 Min. AMRAP 25 Double Unders 20 Sit-ups 15 HSPU’s 10 Toes to Bar 5 Power Snatches 115/75Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Max Distance Handstand Walk (Distance) Max Distance Handstand Walk**Use this time to work on HSPU’s if you can’t do HS Walks** CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Clean (1RM) **20 Min. to find…..power or squat** Metcon (AMRAP – Reps) 14 Min. AMRAP 3 Rounds: 15 Box Jumps 24/20 15 Power Cleans 95/65 -Directly Into- 3 Rounds: 12 Box Jumps 30/24 12 Power Cleans 135/95 -Directly Into- AMRAP Rounds: 9 Box Jumps 36/30 9 Power Cleans...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 1 Mile Bike Buy-In Then AMRAP: 10 Deadlifts 135/95 10 Wall Balls 20/14 5 SDHP’s 135/95 5 Ring Dips**Bike counts against time, but not towards rounds and reps**Read More

CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Sher (Time) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Rep Rounds for Time Squat Cleans (3/4 Bodyweight) x 2 Burpee Pull-ups (Dead Hang) x 3 Double Unders Time Cap: 1 hour**Dead Hang...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Heaving Snatch Balance (Work Towards Getting Heavy) **Can also be used as a skill session** Metcon (Time) 1000m Row 50 DB Bench Presses 50’s/35’s 1 Minute Plank Hold 50 Hang Power Snatches 95/65 100 Sit-ups**Plank Hold does NOT have to be unbroken, just add up to 1 minute**Read More