CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here**Women’s RX = 75#PP, 35#KB, 20″Box** Johnson (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155#In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009To learn more about Johnson click here**Women’s RX = 170#DL, 105#SC** **These are RING MU’s** Tom (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 7 Muscle-Ups 11 Thrusters, 155# 14 Toes-To-BarIn honor of U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, died on October 14, 2007To learn more about Tom click...Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Split Jerk (2-2-2-1-1-1) Metcon (Time) 3 Rounds: .50 Mile Bike 12 Burpees -1 Minute REST- 3 Rounds: 20 Alt. DB Snatches 50/35 40 Double Unders 20 Goblet DB Lunges 50/35 40 Double Unders**Rest is mandatory & included in total time**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (3-3-2-2-1-1) Metcon (AMRAP – Rounds and Reps) 16 Min. AMRAP 14 Hand Release Push-Ups 12 Slam Balls 30/20 10 Pull-ups 8 Power Cleans 135/95Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (2-2-2-2-2-2) Metcon (Time) 1000m Row 35 Sit-ups 35 Hang Power Snatches 75/55 35 Overhead Squats 75/55 25 Sit-ups 25 Hang Power Snatches 95/65 25 Back Squats 95/65 15 Sit-ups 15 Hang Power Snatches 115/75 15 Front Squats 115/75Read more

CrossFit Wreckage – CrossFit **Merry Christmas……GYM CLOSED TODAY** View Public Whiteboard Metcon (No Measure) Open Presents for Time!!Read more