CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Kutschbach (Time) 7 Rounds for time of: 11 Back Squats, 185# 10 Jerks, 135#In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007To learn more about Kutschbach click here**Women’s RX = 125#BS, 95#Jerk** **Squats CAN be taken...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (5-5-5-5) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 28 Double Unders 14 Toes to Bar 7 Snatches 115/75Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Shoulder Press (4-4-4-4) Metcon (Time) 1 Mile Bike 20 Hang KB Snatches 53/35 30 Front Rack Lunges 115/75 40 Hang DB Clean & Jerks 50/35 50 Wall Balls 20/14Read More

CrossFit Wreckage – CrossFit Open Benchmark Day. Choose which AMRAP you do First. Rest between AMRAPS. View Public Whiteboard CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155#...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard 2X2 Complex (1RM) 2 Cleans, 2 Jerks (2nd Clean must be touch and go) (Cleans can be power or squat, Jerks can be push or split) Metcon (AMRAP – Reps) 5 Min. Ski for Calories Beginning with & EMOM stop and do 8 Pull-ups -Rest 2 Minutes- 5...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (3-3-2-2-1-1) Metcon (Time) 27-21-15-9-3 Lateral Bar Hop Burpees Front Squats 95/65 SDHP’s 95/65Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout....Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (AMRAP – Reps) 14 Min. AMRAP (Reps) 3 Rounds 10 Overhead Squats 95/65 10 Toes to Bar -Directly into- 3 Rounds 10 Overhead Squats 115/75 10 Toes to Bar -Directly Into- 3 Rounds 10 Overhead Squats 135/95 10 Toes to...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (3-3-3-3-3) Metcon (Time) 500m Row/Ski 40 Sit-ups 30 Slam Balls 30/20 20 Single Arm Devil Press 50/35 100′ Walking Lunge w/ KB 70/53 20 Single Arm Devil Press 50/35 30 Slam Balls 30/20 40 Sit-ups 500m Row/Ski**If you being with row, end with ski and vice...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (4-4-4-4) **If can’t do weighted pull-ups, take this time to work on strict pull-ups** Metcon (AMRAP – Rounds and Reps) 18 Min. AMRAP 2 Mile Bike Buy-In Then, AMRAP 12 KB Swings 70/53 9 Box Jumps 30/24 6 HSPU’s 3 Bar Muscle-upsRead More