CrossFit Wreckage – CrossFit Bench Press (2-2-2-2-2-2) Metcon (Time) 40 Calorie Bike, Then: 4 Rounds 10 Power Snatches 115/75 5 Bar Muscle-upsRead More

CrossFit Wreckage – CrossFit Squat Clean (5-4-3-2-1) **These are touch and go reps** Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 10 Box Jumps 30/24 10 Push Press 95/65 10 Front Rack Lunges 95/65Read More

CrossFit Wreckage – CrossFit **You can choose to Row 1st or WOD 1st** 2k Row (Time) Max Effort 2k Row Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsRead More

CrossFit Wreckage – CrossFit Push Jerk (2-2-2-2-2-2) Metcon (Time) 5 Rounds: 50 Double Unders 15 Toes to Bar 15 Slam Balls 30/20Read More

CrossFit Wreckage – CrossFit Back Squat (5-5-5-5) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 12 Sit-ups 9 Power Cleans 115/75 6 Overhead Squats 115/75Read More

CrossFit Wreckage – CrossFit Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsIn honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more...Read More

CrossFit Wreckage – CrossFit Deadlift (2-2-2-2-2-2) Metcon (Time) 40 GHD’s, Then: 10-9-8-7-6-5-4-3-2-1 Clean & Jerks 115/75 Pull-upsRead More

CrossFit Wreckage – CrossFit Push Press (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 5 Step-Up 20″ Box w/ bar 75/55 10 Hang Power Snatches 75/55 20 Double UndersRead More

CrossFit Wreckage – CrossFit Weighted Pull-ups (3-3-3-3-3) **If can’t do weighted, work on strict or negatives** Metcon (Time) 40 Calorie Bike 3 Rope Climbs 30 KB Snatches 53/35 3 Rope Climbs 20 HSPU’s 3 Rope Climbs 10 Squat Cleans 185/125Read More

CrossFit Wreckage – CrossFit Front Squat (5-5-5-5) CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsRead More