CrossFit Wreckage – CrossFit **Choose your WOD….or do both** View Public Whiteboard Beast 12 (Time) For Time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20” 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 DB Hang squat cleans, 35# 25 Back extensions, 30 Wall ball...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (Time) 2 Mile Bike 20 Toes to Bar 2 Min. Handstand Hold 20 Alt. DB Snatches 50/35 2 Min. Hanging from Rig 20 HSPU’s 2 Min. Plank Hold 20 Weighted Step-ups 20″Box w/ KB 70/53**Holds do NOT have to be...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Hang Clean (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 21-18-15-12-9-6-3 Hang Power Cleans 115/75 Lateral Bar Hop Burpees Slam Balls 30/20Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (3-3-3-3-3) **Work on strict or negatives if you can’t do weighted** Metcon (AMRAP – Rounds and Reps) 18 Min. AMRAP 25 Double Unders 20 Sit-ups 15 Deadlifts 115/75 10 Weighted Lunges 115/75 5 SDHP’s 115/75**Bar can be held in front or back rack for lunges**Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Split Jerk (2-2-2-1-1-1) CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (2-2-2-2-2-2) Metcon (AMRAP – Reps) 3 Rounds w/ 1 Min. Rest between rounds: 1 Min. Hand Release Push-ups 1 Min. Hang Power Snatch 75/55 1 Min. Pull-ups 1 Min. Push Presses 75/55 1 Min. Ski Erg (calories)**You can begin at any movement, but stay in order...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Ship (Time) 9 Rounds for time of: 7 Squat Cleans, 185# 8 Burpee Box Jumps, 36″In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008To learn more about Ship click here**Women’s RX = 125#SC, 30″Box**Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (2-2-2-2-2-2) Metcon (Time) 50 Calorie Row/Ski 40 Double Unders 30 Alt. DB Snatches 50/35 20 Toes to Bar 10 Clusters 115/75 20 Toes to Bar 30 Alt. DB Snatches 50/35 40 Double Unders 50 Calorie Row/Ski**If you being with Row, end with Ski & Vice Versa**...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Hang Snatch (6 Min. EMOM, 2 Reps EM) **Hang or Power** Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 9 Sit-ups 6 HSPU’s 3 Deadlifts 295/205 1 Rope ClimbRead More

CrossFit Wreckage – CrossFit View Public Whiteboard Death By 50′ (AMRAP – Rounds) Death By 50′ Sprints 1 on the 1, 2 on the 2, 3 on the 3…etc…. Metcon (AMRAP – Rounds and Reps) 17 Min. AMRAP 1 Mile Bike Buy In, Then AMRAP 10 KB SDHP’s 53/35 10 KB Goblet Squats 53/35 10...Read More