CrossFit Wreckage – CrossFit View Public Whiteboard Paused Front Squat (2-2-2-2-2-2) **3 Second pause @ the bottom** Metcon (AMRAP – Rounds and Reps) 16 Min. AMRAP 1 Mile Bike Buy-In Then AMRAP 10 Sit-ups 10 Thrusters 95/65 20 Lateral Bar Hops**Each hop equals 1 rep**Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Desforges (Time) 5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010To learn more about Desforges click here**Women’s RX = 155#DL, 95#C&J**Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 12 Sit-ups 8 Bar Facing Burpees 4 Front Squats 155/105Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Heaving Snatch Balance (Work Towards Getting Heavy) **Can also be used a skill session.** Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 500m Ski Erg Buy-In Then AMRAP 10 Box Jump Overs 24/20 5 Shoulder to Overheads 115/75 1 Rope Climb**Ski counts againt time, but not towards...Read More

CrossFit Wreckage – CrossFit **You can choose which benchmark you do first. REST between WODS** View Public Whiteboard Weighted Pull-ups (3-3-3-3-3) **Do strict or take this time to work on pull-ups if you don’t have weighted pull-ups** Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups**Women’s RX = 35#Bar** Diane (Time) 21-15-9 Deadlifts,...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Clean & Jerk Complex (1RM) -Clean -Hang Clean -Push Jerk -Split Jerk **Bar Can’t be dropped until after the last movement****Cleans can be power or squat** Metcon (Time) 1 Mile Bike 20 Toes to Bar 30 Power Cleans 115/75 40 Double Unders 50 DB Hang Clean & Jerks...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (3-3-3-3-3) Metcon (AMRAP – Reps) 5 Min. AMRAP 10 Snatches 95/65 10 Push-ups 10 Lunges (Unweighted) -Rest 2 Min.- 5 Min. AMRAP 8 Snatches 115/75 8 Hand Release Push-ups 8 Front Rack Lunges 115/75 -Rest 2 Min.- 5 Min. AMRAP 6 Snatches 135/95 6 Barbell Push-ups...Read More

CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Victoria (Time) 5 Rounds: 10 Thrusters 95/65 14 Box Jumps 24/20 12 SDHP 95/65 12 Burpees 27 KB Swings 53/35 Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (3-3-2-2-1-1) Metcon (Time) 1000m Row Then: 10-9-8-7-6-5-4-3-2-1 Power Cleans 165/110 HSPU’sRead More

CrossFit Wreckage – CrossFit View Public Whiteboard Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (AMRAP – Reps) 2 Rounds: 2 Min. Bike (Calories) :30 Sec. REST 2 Min. DB Hang Clean & Jerk 50/35 :30 Sec. REST 2 Min. Weighted 20″ Step-ups w/ Plate 45/25 :30 Sec. REST 2 Min. Weighted...Read More