CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Dips (5-5-5-5) Weighted Bar DipsWeighted Bar Dips. If you can’t do weighted work on bodyweight bar or ring dips** Metcon (AMRAP – Reps) 6 Min. AMRAP 15 Calories (Rower) 10 Deadlifts 135/95 -2 Min. REST- 6 Min. AMRAP 15 Calories (Ski Erg) 10 Hang Power Cleans 135/95 -2 Min. REST- 6 Min. AMRAP 15 Calories (Bike) 10 Shoulder to Overheads 135/95Read more

CrossFit Wreckage – CrossFit **Choose your benchmark WOD** View Public Whiteboard Power Clean (6 Min. EMOM, 2 Reps EM) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (5-5-5-5) Metcon (Time) 10 Rounds: 8 Bar Facing Burpees 4 Power Snatches 115/75 :30 Second Plank Hold**Planks do NOT have to be unbroken, just equal 30 seconds each time**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click here**Women’s RX = 175#DL, 24″Box, 14#WB, 25#Plate**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Clean & Jerks 95/65 Weighted Lunges 95/65 **At the end of each of the 10 rounds do a 100m KB Carry 53/35** RX+ = 135/95 Barbell & 70/53 KB**Lunges can be held in front or back rack. KB can be held in any position for the carry**Read more