CrossFit Wreckage – CrossFit Deadlift (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 16 Min. AMRAP 10 Single Arm DB Hang Clean & Jerk 50/35 8 Step-ups on 20″Box w/ DB 50/35 6 Ring Dips 4 Deadlifts 185/125 2 Power Cleans 185/125Read more

CrossFit Wreckage – CrossFit Snatch (1RM ) **20 min. to find. Power or Squat** Metcon (Time) 1000m Ski Erg -Directly Into- 5 Rounds: 40 Double Unders 10 Strict Pull-ups 5 Snatch Complexes 95/65 **Snatch Complex = Snatch, Hang Snatch, Overhead Squat**Read more

CrossFit Wreckage – CrossFit Endurance WOD Wednesday (Time) 2 Mile Bike or 1200m Row 100 Russian KB Swings 53/35 100 Sit-ups 75 Lunges w/ KB 53/35 75 Hand Release Push-up 50 American KB Swings 53/35 50 Air Squats 25 Single Arm KB Thrusters 53/35 25 HSPU’s 2 Mile Bike or 1200m Row **40 Min. Time Cap** **If you start with bike, end with row…and vice versa**Read more

CrossFit Wreckage – CrossFit Shoulder Press (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 15 Toes to Bar 10 Box Jumps 24/20 5 SDHP’s 115/75 **RX + = 30/24 Box, 135/95 SDHP’s**Read more

CrossFit Wreckage – CrossFit Overhead Squat (5-5-5-5) Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes**Time CAP extended to 25 Min.**Read more