CrossFit Wreckage – CrossFit **Choose your WOD** View Public Whiteboard Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800m**Women’s RX = 35#KB** Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (Time) 800m Ski Erg 60 Weighted Step-ups on 20″ Box w/ KB 53/35 40 Bench Press 135/95 20 Squat Cleans 155/105**For step-ups, KB can be held in any position**Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 10 Rounds 15 Double Unders 10 Alt. DB Snatches 50/35 5 Ring Dips 1 Rope ClimbRead More

CrossFit Wreckage – CrossFit View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles**Completed Rounds Only**Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Split Jerk (2-2-2-1-1-1) Metcon (Time) 1.5 Mile Bike, Then: 18-15-12-9-6-3 Shoulder to Overhead 115/75 Toes to Bar Box Jumps 30/24Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (2-2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 10 Deadlifts 115/75 10 Sit-ups 5 Hang Power Snatches 115/75 5 Lateral Bar Hop BurpeesRead More

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...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Power Clean (6 Min. EMOM, 2 Reps EM) Metcon (Time) 1 Mile Bike, Then: 10-9-8-7-6-5-4-3-2-1 Power Cleans 155/105 100′ Shuttle SprintsRead More

CrossFit Wreckage – CrossFit View Public Whiteboard Bar Muscle-ups (Best Unbroken Set) **If you don’t have Bar MU, take this time to work on them** Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 12 Slam Balls 30/20 9 Hand Release Push-ups 6 Overhead Squats 115/75 3 Bar Muscle-upsRead More

CrossFit Wreckage – CrossFit **You can choose which benchmark you do first…rest between.** View Public Whiteboard Annie (Time) 50-40-30-20-10 Double-unders Sit-ups CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsRead More