CrossFit Wreckage – CrossFit Back Squat (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 15 Hand Release Push-ups 10 Power Cleans 115/75 10 Front Squats 115/75 15 Sit-upsRead More

CrossFit Wreckage – CrossFit Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about Blake click here**Women’s RX...Read More

CrossFit Wreckage – CrossFit Bench Press (2-2-2-2-2-2) Metcon (AMRAP – Reps) 4 Rounds: 1 Min. Rowing (calories) :20 Sec. Rest 1 Min. Bench Press 135/95 :20 Sec. Rest 1 Min. DB Push Press 50’s/35’s :20 Sec RestRead More

CrossFit Wreckage – CrossFit Push Press (2-2-2-2-2-2) Metcon (Time) 50 Double Unders 35 Pull-ups 20 Snatches 95/65 1 Minute Plank 20 Snatches 95/65 35 Pull-ups 50 Double UndersRead More

CrossFit Wreckage – CrossFit Pull-ups (Best Unbroken Set) **Take this time to work on Pull-ups if you can’t do them** Kalsu (Time) 100 Thursters 135/95 **5 Burpees done every min. until thrusters are completed****Partner WOD, 1 Partner working at a time**Read More

CrossFit Wreckage – CrossFit Front Squat (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 5 Clean & Jerks 155/105 10 Toes to Bar 150m SprintRead More

CrossFit Wreckage – CrossFit Snatch (1RM) **20 Min. to find, Power or Squat** Metcon (AMRAP – Reps) In front of a running 12 Min. Clock 3 Min. Deadlifts 225/155 3 Min. Weighted Sit-ups w/ Slam Ball 30/20 3 Min. Alternating KB Ground to Overhead 53/35 3 Min. Overhead Squats 95/65Read More

CrossFit Wreckage – CrossFit Willy (Time) Three rounds for time of: Run 800 meters 5 Front Squats, 225# Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 poodIn honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012To learn more about...Read More

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