CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click here**Completed Rounds, but note reps in comments** Santiago (Time) 7 Rounds for time: 18 Dumbbell Hang Squat Clean, 35# 18 Pull-ups 10 Power Clean, 135# 10 Handstand Push-upsIn honor of U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, died on July, 18, 2010To learn more about Santiago click here**Women’s RX = 20#DB’s, 95#PC** Lyla (Time) 10-9-8-7-6-5-4-3-2-1 Reps For Time: Muscle-ups Bodyweight clean and jerksTo learn more about Lyla click here**These are ring MU’s**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (Time) 800m Ski Erg 80 Double Unders 60 Sit-ups w/ Slam Ball 30/20 60 Double Unders 40 KB Swings 70/53 40 Double Unders 20 Weighted Lunges 155/105 20 Double Unders**Bar can be held in front or back rack for lunges**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Dips (4-4-4-4-4) Weighted Bar Dips**If you can’t do weighted dips, take this time to work on ring dips** Metcon (AMRAP – Reps) 2 Rounds: 1:30 Bike (Calories) :30 REST 1:30 Toes to Bar :30 REST 1:30 Back Squats 115/75 :30 REST 1:30 Alt. DB Snatch 50/35 :30 RESTRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Push Jerk (3-3-3-3-3) Metcon (Time) 1000m Row Then, 10-9-8-7-6 Deadlifts 225/155 HSPU’s Then, 5-4-3-2-1 Deadlifts 275/185 Strict HSPU’sRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Power Clean (6 Min. EMOM, 2 Reps EM) Metcon (AMRAP – Reps) 14 Min. AMRAP 3 Rounds: 10 Snatches 95/65 10 Burpee Box Jumps 24/20 -Directly Into- 3 Rounds: 10 Snatches 115/75 10 Burpee Box Jumps 30/24 -Directly Into- AMRAP Rounds: 10 Snatches 135/95 10 Burpee Box Jumps 36/30Read more