CrossFit Wreckage – CrossFit **You can choose which benchmark you do First** View Public Whiteboard 100m Row (Time) 100m Row**Row 5X, rest between…score is BEST of the 5** Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Shoulder Press (3-3-2-2-1-1) Metcon (AMRAP – Reps) 3 Rounds: 1 Min. Ski Erg (Calories) :30 Sec. Rest 1 Min. Box Jumps 24/20 :30 Sec Rest 1 Min. Weighted Sit-ups w/ Slam Ball 30/20 :30 Sec. Rest 1 Min. Burpees :30 Sec. RestRead More

CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 9 Deadlifts 135/95 6 Hang Power Cleans 135/95 3 Jerks 135/95 150m SprintRead More

CrossFit Wreckage – CrossFit **Choose your Amped up Fran version** View Public Whiteboard Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Split Jerk (2-2-2-1-1-1) Metcon (Time) 500m Ski Erg, Then: 100 KB Swings 70/53 50 Box Jumps 30/24 10 Rope Climbs **Movements after the Ski Erg can be partitioned however you want to**Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Heaving Snatch Balance (Work Towards Getting Heavy – 1RM) **Can also be used as a skill session** Metcon (Time) 100 Overhead Squats 115/75 -Each time bar comes down from overhead position do 4 Bar Facing Burpees-Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (3-3-3-2-2-2-1-1) Annie on the Run (Time) 50 Sit-ups 50 Double Unders 400m Run 40 Sit-ups 40 Double Unders 400m Run 30 Sit-ups 30 Double Unders 400m Run 20 Sit-ups 20 Double Unders 400m Run 10 Sit-ups 10 Double Unders 400m RunRead More

CrossFit Wreckage – CrossFit View Public Whiteboard Clean and Jerk (6 Min. EMOM, 2 Reps EM) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 1 Mile Bike Buy In, Then AMRAP 9 Deadlifts 225/155 6 HSPU’s 3 Bar Muscle-ups**Bike Counts against time, but not towards rounds & reps**Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (5-5-5-5) Metcon (Time) 50 Calorie Rower 40 Hand Release Push-ups 30 Single Arm DB Hang Clean & Jerks 50/35 20 Toes to Bar 10 Bear Complex 135/95**Bear Complex = Power Clean, Front Squat, S2O, Back Squat, S2O**Read More

CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30″ 1 Rope Climb, 15′In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005To learn more about Falkel click...Read More