CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (4-4-4-4) **If you can’t do weighted, take this time to work on negatives or strict** Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75#...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Push Jerk (2-2-2-2-2-2) Metcon (Time) 1 Mile Bike -Directly Into- 21-15-9 Single Arm Hang KB Snatches 53/35 HSPU’s – 1 Minute REST – 500m Ski Erg -Directly Into- 12-9-6 Clean & Jerks 135/95 Weighted Lunges 135/95**Lunge can be held in front or back rack** **The rest is mandatory...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (4-4-4-4) Metcon (Time) 1000m Row -Directly Into- 5 Rounds: 30 Double Unders 15 Hand Release Push-ups 10 Deadlifts 185/125Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunRead More

CrossFit Wreckage – CrossFit View Public Whiteboard Shoulder Press (3-3-3-3-3) Metcon (Time) 800m Ski Erg -Directly Into- 10-9-8-7-6-5-4-3-2-1 Knees to Elbows SDHP’s 75/55 Step-ups on 20″ w/ 75/55**Bar can be held in front or back rack for step-ups**Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (5-5-5-5) Metcon (Time) 600m Row 50 Double Unders 30 Deadlifts 225/155 50 Double Unders 20 Shoulder to Overheads 155/105 50 Double Unders 10 Snatches 135/95 50 Double UndersRead More

CrossFit Wreckage – CrossFit **Choose your Benchmark WOD** View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) 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 View Public Whiteboard Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 1 Mile Bike -Directly Into- 7 Rounds: 7 KB Swings 70/53 6 Box Jumps 30/24 5 Power Cleans 185/125Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 10 Burpees onto Plate 45/25 15 Plate Ground to Overhead 45/25 15 Lunges w/ Plate 45/25 100m Run w/ Plate 45/25**Plate can be held in anyposition for lunges and run. Only 1 edge of the plate...Read More

CrossFit Wreckage – CrossFit **Happy Independence Day…..Choose your HERO WOD** View Public Whiteboard Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here RJ...Read More