CrossFit Wreckage – CrossFit Back Squat (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP 7 SDHP’s 95/65 7 Overhead Squats 95/65 14 Sit-upsRead More

CrossFit Wreckage – CrossFit Ralph (Time) 4 Rounds for time of: 8 Deadlifts, 250# 16 Burpees 3 Rope Climbs, 15′ 600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006To learn more about Ralph click here**Women’s RX = 175#DL**Read More

CrossFit Wreckage – CrossFit Bench Press (3-3-2-2-1-1) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 HSPU’s Goblet Squats 53/35 DB Snatches 50/35 OHWL 95/65Read More

CrossFit Wreckage – CrossFit Deadlift (4-4-4-4) Metcon (AMRAP – Reps) 3 Min. Max Calories on Bike 1 Min. Rest 3 Min. Max Toes to Bar 1 Min. Rest 3 Min. Max Push Presses 95/65 1 Min. Rest 3 Min. Max Calories on RowerRead More

CrossFit Wreckage – CrossFit Shoulder Press (3-3-3-3-3) Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben”...Read More

CrossFit Wreckage – CrossFit Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 10 Rounds 21 Double Unders 14 Sit-ups 7 Slam Balls 30/20Read More

CrossFit Wreckage – CrossFit Front Squat (3-3-2-2-1-1) Metcon (AMRAP – Reps) 12 Min. AMRAP – Ladder Style Squat Cleans 135/95 Barbell Push-ups **1 of each, 2 of each, 3 of each….etc…**Read More

CrossFit Wreckage – CrossFit **Choose your HERO WOD** Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here**Women’s RX = 53#KB, 20″Box, 14#WB**...Read More

CrossFit Wreckage – CrossFit Weighted Pull-ups (3-3-3-2-2-2) Metcon (Time) 40 Cal Bike, Then 5 Rounds: 8 Toes to Bar 8 Weighted Lunges 115/75 8 Slam Ball 30/20Read More

CrossFit Wreckage – CrossFit **Happy Birthday Eric** Clean & Jerk Complex (1RM) Bar Can’t Be Dropped Until Jerk is completed: -Clean -Hang Clean -Jerk**Can be power or squat** Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP 1 Rope Climb 12 KB SDHP’s 53/35 6 HSPU’s 7 Front Squats 95/65Read More