CrossFit Wreckage – CrossFit Miron (Time) 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weightMirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his...Read More

CrossFit Wreckage – CrossFit Bench Press (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP 12 Single Arm KB C&J (6 Each) 53/35 12 Toes to BarRead More

CrossFit Wreckage – CrossFit Power Clean (3-3-3-3-3) **Touch & Go Reps** Metcon (Time) 3 Rounds 9 Snatches 95/65 9 Burpees 27 Double Unders -1 Minute REST- 3 Rounds 7 Snatches 115/75 7 Lateral Bar Hop Burpees 21 Double Unders -1 Minute REST- 3 Rounds 5 Snatches 135/95 5 Bar Facing Burpees 15 Double Unders**REST is...Read More

CrossFit Wreckage – CrossFit Hang Snatch (6 Min. EMOM, 2 Reps EM) **Can Power or Squat** Metcon (Time) 5 Rounds 21 Slam Balls 30/20 15 Pull-ups 9 Thrusters 95/65Read More

CrossFit Wreckage – CrossFit **HAPPY INDEPENDENCE DAY!!! Choose your HERO WOD** AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 145 pound Clean, 24...Read More

CrossFit Wreckage – CrossFit Front Squat (3-3-2-2-1-1) Metcon (AMRAP – Reps) In front of a running clock: 3 Min. Rowing (calories) 3 Min. Sit-ups 3 Min. SDHP 115/75 3 Min. HSPU’sRead More

CrossFit Wreckage – CrossFit Wes (Time) Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plateU.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014,...Read More

CrossFit Wreckage – CrossFit Hang Clean (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 40 GHD’s 200′ Overhead Waiter Carry w/ DB (Right Arm) 50/35 40 Slam Balls 30/20 200′ Overhead Waiter Carry w/ DB (Left Arm) 50/35 40 KB Swings 53/35 200′ Walking Lunge 40 Goblet Squats 53/35Read More

CrossFit Wreckage – CrossFit Deadlift (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 6 Deadlifts 225/155 9 Toes to Bar 12 Wall Balls 20/14 15 Double UndersRead More

CrossFit Wreckage – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Reps) Snatch Ladder 10 Min. AMRAP 12 Snatches 75/55 15 Snatches 95/65 18 Snatches 115/75 21 Snatches 135/95 AMRAP Snatches 155/105**Can be Power or Squat**Read More