CrossFit Wreckage – CrossFit Endurance WOD Wednesday (Time) 100 Air Squats 75/60 Calorie Machine 50 Slam Balls 30/20 25 Burpee Box Get Overs 48″ 25 Burpee Strict Pull-ups 50 Slam Balls 30/20 75/60 Calorie Machine 100 Sit-ups **40 Min. Time CAP****Can equal the calories however you want on the machines** **Burpee Pull-ups can be done before box overs as well**Read more

CrossFit Wreckage – CrossFit Split Jerk (2-2-2-1-1-1) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 10 Toes to Bar 5 Box Jumps 30/24 1 Clean & Jerk Complex 135/95 **RX + = 36/30Box, 155/105 Bar** **C&J Complex = 2 touch & go power cleans, 2 jerks (Bar can’t be dropped until after 2nd jerk)**Read more

CrossFit Wreckage – CrossFit Overhead Squat (3-3-2-2-1-1) CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capRead more

CrossFit Wreckage – CrossFit Happy New Years! (Time) 1 Mile Run or Row or Ski 20 OHS 95/65 23 Bar Facing Burpees 20 Thrusters 95/65 23 Box Jumps 30/24 20 Power Cleans 95/65 23 Pull-ups 20 Push Press 95/65 23 Wall Balls 20/14 20 Back Squats 95/65 23 Knees to Elbows 20 Power Snatches 95/65 23 Ab-Mat Sit-ups 1 Mile Run or Row or SkiRead more

CrossFit Wreckage – CrossFit Bench Press (5-5-5-5) Metcon (Time) 10 Rounds: 24 Double Unders 8 Toes to Bar 4 Deadlifts 275/185Read more