CrossFit Wreckage – CrossFit Back Squat (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 16 Min. AMRAP 8 Goblet Squats 53/35 8 HSPU’s 8 Power Cleans 115/75 8 Sit-ups RX + = Pistols, Strict HSPU’s, 135/95 PC, GHD’sRead more

CrossFit Wreckage – CrossFit Bowen (Time) 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 20 box jumps, 24-inch boxIn honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.To learn more about Bowen click here**Women’s RX = 185#DL, 35#KB, 20″Box** Andy (Time) For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75 deadlifts, 115 lb. 50 box jumps, 24 in. 25 thrusters, 115 lb.U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany. Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds...Read more

CrossFit Wreckage – CrossFit Thruster (6 Min. EMOM, 2 Reps EM) Metcon (Time) 1 Mile Bike 200′ Bear Crawl 30 Power Cleans 155/105 40 DB Hang Clean & Jerk 50/35 50 Slam Balls 30/20Read more

CrossFit Wreckage – CrossFit Shoulder Press (2-2-2-1-1-1) Metcon (Time) 5 Rounds: 10 Shoulder to Overheads 135/95 1 Rope Climb 1 Minute Wall Sit 1 Rope Climb 10 Toes to Bar RX + = 155/105 STO, Legless Rope Climbs**Wall Sits do not have to be unbroken, just equal a minute**Read more

CrossFit Wreckage – CrossFit Endurance WOD Wednesday (AMRAP – Rounds and Reps) 35 Min. AMRAP 25 Sit-ups 20 Wall Balls 20/14 15 Calories on Machine 10 SDHP’s 115/75 5 Burpee Box Get Overs 48″Read more