CrossFit Wreckage – CrossFit Partner WOD (5 Rounds for reps) 6, 4 min AMRAPs, resting 2 min between rounds Rx+: Athlete 1: 25 Med Ball GHDs (14#) Athlete 2: 35 Calorie Row/Ski *Switch as desired for above Max Reps Double DB Box Step Overs (50s/35#s to 20″ box) *one works/one rests Rx: Athlete 1: 50...Read More

CrossFit Wreckage – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Read More

CrossFit Wreckage – CrossFit Metcon (Time) 3 rounds 5 Clean and Jerks 135/95# 5 Bar Facing Burpees 5 Ring Muscle Ups 3 rounds 4 Clean and Jerks 155/105# 4 Bar Facing Burpees 4 Ring Muscle Ups 3 Rounds 3 Clean and Jerks 185/125# 3 Bar Facing Burpees 3 Ring Muscle UpsRead More

CrossFit Wreckage – CrossFit Virginia Falls (Time) 5 sets 3 min ON, 1:30 min OFF Rx+: 250 meter Row/Ski 12 Bar Facing Burpees Max Clean and Jerks in time remaining (135#/95#) Rx: 250 meter Row/Ski 10 Bar Facing Burpees Max Clean and Jerks in time remaining (115#/75#) Fitness: 200 meter Row/Ski 8 Bar Facing Burpees...Read More

CrossFit Wreckage – CrossFit DL + Clean + Hang Clean Complex (Weight) Every 1:30 for 12 minutes perform the following complex TNG 1 Deadlift + 1 Clean (power or squat) + 1 Hang Clean (power or squat) *Start at 60% of 1 RM Clean and Build as you wish Log Heaviest successful complex Virginia Falls...Read More

CrossFit Wreckage – CrossFit DL + Clean + Hang Clean Complex (Weight) Every 1:30 for 12 minutes perform the following complex TNG 1 Deadlift + 1 Clean (power or squat) + 1 Hang Clean (power or squat) *Start at 60% of 1 RM Clean and Build as you wish Log Heaviest successful complex Virginia Falls...Read More

CrossFit Wreckage – CrossFit DL + Clean + Hang Clean Complex (Weight) Every 1:30 for 12 minutes perform the following complex TNG 1 Deadlift + 1 Clean (power or squat) + 1 Hang Clean (power or squat) *Start at 60% of 1 RM Clean and Build as you wish Log Heaviest successful complex Virginia Falls...Read More

CrossFit Wreckage – CrossFit Rocky Point (Time) 5 rounds for time of: Rx+ 40 Double Unders 20 GHDs 10 Dumbbell Bench Press 70#s/50#s 10 Strict Pull-ups Rx 40 Double Unders 25 Sit-ups 10 DB Bench Press 50#s/35#s 10 Pull-ups Fitness 40 Single Unders 20 Sit-ups 10 DB Bench Press 35#s/20#s 10 Banded Pull-ups or Ring...Read More

CrossFit Wreckage – CrossFit Rocky Point (Time) 5 rounds for time of: Rx+ 40 Double Unders 20 GHDs 10 Dumbbell Bench Press 70#s/50#s 10 Strict Pull-ups Rx 40 Double Unders 25 Sit-ups 10 DB Bench Press 50#s/35#s 10 Pull-ups Fitness 40 Single Unders 20 Sit-ups 10 DB Bench Press 35#s/20#s 10 Banded Pull-ups or Ring...Read More

CrossFit Wreckage – CrossFit Shoulder Press (EMOM x 10 min Minute 0-3 = 4 reps (lighter) Minute 4-6 = 3 reps (moderate) Minute 7-10 = 2 reps (heavy)) Build as you go Increase weights after minutes 3 and 6 and 9 to shoot for a heavy 2 rep for the day during the last minute...Read More