CrossFit Wreckage – CrossFit Hop, Skip and a Jump (AMRAP – Rounds and Reps) 15 min AMRAP: Rx+: 25 Double Unders 10 C2B Pull-ups 10 Alternating DB Snatches 70/50# Rx: 25 Double Unders 10 Pull-ups 10 Alternating DB Snatches 50#/35# Fitness: 25 Single Unders 10 Ring Rows or Banded Pull-ups 10 Alternating DB Snatches 35#/20#...Read More

CrossFit Wreckage – CrossFit METCON (Time) 3 rounds of: 16 Overhead Squats 115/80# 24 GHDs -Rest 1 min- 3 rounds of: 16 Front Squats 115/80# 12 Strict HSPURead More

CrossFit Wreckage – CrossFit Snatch (8 minute EMOM performing 2 reps every minute (Shoot for 80-90% of 1RM)) *Can be Power or Squat *Must log lightest weight used if you build during EMOM Hop, Skip and a Jump (AMRAP – Rounds and Reps) 15 min AMRAP: Rx+: 25 Double Unders 10 C2B Pull-ups 10 Alternating...Read More

CrossFit Wreckage – CrossFit METCON (AMRAP – Rounds and Reps) 14 min AMRAP: 4 Wall walks 8 C2B Pull-ups 12 SA DB OH Lunge steps 2 Wall Walks 8 Pull-ups 12 SA DB OH Lunge Steps 1 Wall walk 8 Ring Rows or Banded Pull-ups 12 Goblet Lunge Steps METCON (Time) 5 Rounds for time...Read More

CrossFit Wreckage – CrossFit METCON (Time) Rx+: 3 rounds of: 16 Overhead Squats 115/80# 24 GHDs -Rest 1 min- 3 rounds of: 16 Front Squats 115/80# 12 Strict HSPU Rx: 3 rounds of: 16 Overhead Squats 95/65# 24 Sit-ups -Rest 1 min- 3 rounds of: 16 Front Squats 95/65# 12 HSPU Fitness: 3 rounds of:...Read More

CrossFit Wreckage – CrossFit METCON (AMRAP – Rounds and Reps) 14 min AMRAP: 4 Wall walks 8 C2B Pull-ups 12 SA DB OH Lunge steps 2 Wall Walks 8 Pull-ups 12 SA DB OH Lunge Steps 1 Wall walk 8 Ring Rows or Banded Pull-ups 12 Goblet Lunge Steps METCON (Time) 5 Rounds for time...Read More

CrossFit Wreckage – CrossFit Front Squat (Take 20 min to Build to a HEAVY Single For the Day) Template of how to build to a heavy single: 10 reps with Empty bar 7 reps at 45-55% 5 reps at 55-65% 3 reps at 65-75% 2 reps at 75-80% Then 1 rep as many times as...Read More

CrossFit Wreckage – CrossFit Built Better (AMRAP – Rounds and Reps) 30 Minute AMRAP: 10 Clusters 95/65# 10 Bar Facing Burpees 10 Toes 2 Bar 10 Calorie Machine 10 Power Snatches 95/65# 10 Burpee Pull-ups*Score is total rounds and reps completed in the 30 minutesRead More

CrossFit Wreckage – CrossFit Built BEtter (AMRAP – Rounds and Reps) 30 Minute AMRAP: 10 Clean & Jerks 95/65# 10 Bar Facing Burpees 10 Toes 2 Bar 10 Calorie Machine 10 Power Snatches 95/65# 10 Burpee Pull-ups*Score is total rounds and reps completed in the 30 minutesRead More

CrossFit Wreckage – CrossFit Built Better (AMRAP – Rounds and Reps) 30 Minute AMRAP: 10 Clusters 95/65# 10 Bar Facing Burpees 10 Toes 2 Bar 10 Calorie Machine 10 Power Snatches 95/65# 10 Burpee Pull-ups*Score is total rounds and reps completed in the 30 minutesRead More