CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 1 Mile Bike Buy-In Then AMRAP: 10 Deadlifts 135/95 10 Wall Balls 20/14 5 SDHP’s 135/95 5 Ring Dips**Bike counts against time, but not towards rounds and reps**Read more

CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Sher (Time) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Rep Rounds for Time Squat Cleans (3/4 Bodyweight) x 2 Burpee Pull-ups (Dead Hang) x 3 Double Unders Time Cap: 1 hour**Dead Hang = Strict Pull-up** Gallant (Time) For Time: Run 1 Mile with a 20# Medicine Ball 60 Burpee Pull-ups Run 800m with a 20# Medicine Ball 30 Burpee Pull-ups Run 400m with a 20# Medicine Ball 15 Burpee Pull-upsIn honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, died on January 26, 2012To learn more about Gallant click here**Women’s RX = 14# Med Ball**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Heaving Snatch Balance (Work Towards Getting Heavy) **Can also be used as a skill session** Metcon (Time) 1000m Row 50 DB Bench Presses 50’s/35’s 1 Minute Plank Hold 50 Hang Power Snatches 95/65 100 Sit-ups**Plank Hold does NOT have to be unbroken, just add up to 1 minute**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Shoulder Press (2-2-2-2-2-2) Metcon (Time) 10 Rounds 7 KB Swings 70/53 5 Bar Facing Burpees 3 Front Rack Lunges 135/95 1 Rope ClimbRead more

CrossFit Wreckage – CrossFit **Open Day, Choose which open WOD you do first. REST between WODS** View Public Whiteboard CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box Jumps, 24″ / 20″ 25 Deadlifts, 275# / 185# 15 Box Jumps, 24″ / 20″ 30 Deadlifts, 315# / 205# 15 Box Jumps, 24″ / 20″ 35 Deadlifts, 365# / 225# 15 Box Jumps, 24″ / 20″ CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps...Read more