CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (4-4-4-4) Metcon (Time) 500m Row/Ski 40 Slam Balls 30/20 30 Lunges with Slam Ball 30/20 20 Deadlifts 225/155 10 Strict Pull-ups 20 Deadlifts 225/155 30 Lunges w/ Slam Ball 30/20 40 Slam Balls 30/20 500m Row/Ski**If you begin with row, end with ski and vice versa** **Slam ball can be held in any position for the lunges**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders**If you don’t have DU’s, take this time to work on them** Metcon (Time) 4 Rounds: 14/12 Calorie Bike 7 Power Snatches 95/65 -2 Minute Rest- 4 Rounds: 12 Bar Facing Burpees 6 Power Snatches 135/95**Rest is Mandatory & Included in total time**Read more

CrossFit Wreckage – CrossFit **Choose your version of Jackie** View Public Whiteboard Power Clean (6 Min. EMOM, 2 Reps EM) Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Jackie Pro (Time) 1000m Row 50 Thrusters 95/65 30 Bar Muscle-upsRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (2-2-2-2-2-2) Metcon (AMRAP – Rounds) 3 Min. AMRAP – Completed Rounds Only 3 Hang Clean & Jerks 115/75 5 Hand Release Push-ups 7 Sit-ups **Repeat AMRAP a total of 5 times, REST 1 Min. between each cycle**Read more

CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard 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...Read more