CrossFit Wreckage – CrossFit **Choose which benchmark you do first…..REST between WODs** View Public Whiteboard Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Snatch (1RM) **20 Min. to find 1RM, power or squat** Metcon (Time) 21-15-9 Squat Snatches 95/65 Toes to Bar -1 Minute REST- 15-12-9 Overhead Squats 115/75 Pull-ups -1 Minute REST- 12-9-6 Power Snatches 135/95 C2B Pull-ups**Rest is Mandatory & included in total time**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Paused Front Squat (3-3-3-3) **3 Second Pause @ bottom** Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 20 Lateral Bar Hops 10 Power Cleans 135/95 10 Burpees 5 Clean & Jerks 135/95Read more

CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Kutschbach (Time) 7 Rounds for time of: 11 Back Squats, 185# 10 Jerks, 135#In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007To learn more about Kutschbach click here**Women’s RX = 125#BS, 95#Jerk** **Squats CAN be taken from the rack** Bruck (Time) 4 Rounds for time of: 400m Run 24 Back Squats, 185# 24 Jerks, 135#In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004To learn more about Bruck click here**Women’s RX = 125#BS, 95#Jerk** **Squats CAN be taken from the rack**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (Time) 2 Mile Bike -Directly Into- 5 Rounds: 50 Double Unders 12 Single Arm Devil Press 50/35Read more