CrossFit Wreckage – CrossFit Shamrock Partner WOD (AMRAP – Rounds and Reps) 17 Min Partner AMRAP (One partner working at a time) 17 Burpees 17 Front Squats 115/75 17 Deadlifts 115/75 100′ Partner Wheel Barrow (50′ each partner)Read more

CrossFit Wreckage – CrossFit Thruster (6 Min. EMOM, 2 Reps EM) Beast 12 (Time) For Time 25 Walking Lunges 20 Pull-Ups 50 Box Jumps (20 in) 20 Double-Unders 25 Ring Dips 20 Knees-to-Elbows 30 Kettlebell Swings (2/1.5 pood) 30 Sit-Ups 20 Dumbbell Hang Squat Cleans (35/25 lb) 25 Back Extensions 30 Wall Ball Shots (20/14 lb) 3 Rope Climbs (15 ft)Read more

CrossFit Wreckage – CrossFit Endurance WOD Wednesday (Time) 10 Rounds: 10 Push-ups 10 Weighted 20″ Step-ups w/ Plate 45/25 100m Plate Carry 45/25 10 Calorie Machine 10 Pull-ups **40 Min. Time Cap** RX + = Wear a weighted vest 20/14Read more

CrossFit Wreckage – CrossFit Push Press (5-5-5-5) Metcon (AMRAP – Rounds and Reps) 16 Min. AMRAP 1 Mile Bike Buy-In, Then AMRAP: 24 Double Unders 12 Sit-ups 6 HSPU’s 3 Clean Complexes 135/95 (Complex = Power Clean, Hang Power Clean) RX + = GHD’s, Strict HSPU’s, 155/105 BarRead more

CrossFit Wreckage – CrossFit Back Squat (5-5-5-5) Metcon (Time) 1000m Row 80 DB Movements 50/35** 60 KB Goblet Lunges 53/35 40 Toes to Bar 20 Thrusters 115/75 **DB Movements 40 Single arm hang clean and jerks, 40 Alt. Snatches**Read more