CrossFit Wreckage – CrossFit **Choose your Nasty Girls Version** Turkish Get Up (8 Min. EMOM, 1 Rep EM) **L & R arm = 1 Rep** Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# Nasty Girls V2 (Time) 3 Rounds for time of: 50...Read More

CrossFit Wreckage – CrossFit Bear Complex (6 Min. EMOM, 1 Rep EM) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (Time) 4 Rounds 25 Slam Balls 30/20 30 Double Unders 20 Single Arm KB Swings 53/35 30 Double Unders 15 Toes to Bar**Single arm swings are to eye level only**Read More

CrossFit Wreckage – CrossFit Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 9 Deadlifts 185/125 6 Bar Facing Burpees 100m Sprint w/ Slam Ball 30/20Read More

CrossFit Wreckage – CrossFit Shoulder Press (3-3-3-3-3) Metcon (AMRAP – Reps) TABATA! Snatches 95/65 Wall Balls 20/14 SDHP’s 95/65 Box Jumps 24/20 **Movements can be done in any order**Read More

CrossFit Wreckage – CrossFit Overhead Squat (3-3-3-3-3) Metcon (AMRAP – Rounds) 5 Rounds: 3 Min AMRAP – Rounds Only 5 Hang Squat Cleans 115/75 5 HSPU’s -1 Min. Rest Between Rounds-Read More

CrossFit Wreckage – CrossFit Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010To learn more about Holbrook click here**Women’s RX = 75#Thrusters**Read More

CrossFit Wreckage – CrossFit Weighted Pull-ups (4-4-4-4-4) **Work on Pull-ups if can’t do weighted** Metcon (Time) 21-15-9 Deadlifts 225/155 HSPU’s Wall Balls 20/14 Toes to BarRead More

CrossFit Wreckage – CrossFit Deadlift (2-2-2-2-2-2) Metcon (Time) 1000m Row 800′ Shuttle Sprint 600′ KB Famer’s Carry 53’s/35’s 400′ Bear Crawl 200′ Walking Lunge w/ Slam Ball 30/20Read More

CrossFit Wreckage – CrossFit Snatch Complex (1RM) Bar Can’t be Dropped until OHS is completed: -Snatch -Hang Snatch -Overhead Squat**20 Min. to find, Power or Squat Snatches** Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP 10 Burpees 5 Power Snatches 115/75 1 Rope ClimbRead More

CrossFit Wreckage – CrossFit Clean & Jerk Complex (1RM) Bar Can’t Be Dropped Until Jerk is completed: -Clean -Hang Clean -Jerk**20 Min. to find, Power or Squat Clean** Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 4 Clean & Jerks 135/95 8 Box Jump Overs 24/20 12 Sit-ups 16 Double UndersRead More