CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 8 Lateral Bar Hop Burpees 4 Curtis P’s 95/65 100m Run**One rep of a Curtis P = Power Clean, Front Rack Lunge w/ both legs, Push Press**Read more

CrossFit Wreckage – CrossFit **Choose your WOD** View Public Whiteboard Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here**Women’s RX = 65#Thrusters** Crazy Fran (Time) 18 Thrusters 135/95 9 Ring Muscle-ups 12 Thrusters 135/95 6 Ring Muscle-ups 6 Thrusters 135/95 3 Ring Muscle-ups 1 Mile Run 3 Ring Muscle-ups 6 Thrusters 135/95 6 Ring Muscle-ups 12 Thrusters 135/95 9 Ring Muscle-ups 18 Thrusters 135/95Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Heaving Snatch Balance (Work Towards Getting Heavy) **Can also be used as a skill session** Metcon (Time) 10 Rounds 100m Sprint 20 Double Unders 3 Power Cleans 185/125Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (Time) 27 Calorie Ski Erg -Directly Into- 21-18-15-12-9-6-3 Alt. DB Snatches 50/35 Weighted Step-ups on 20″Box w/ DB 50/35 **Each of the 7 Rounds ENDS with 1 Rope Climb****DB can be held in any position for step-ups**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard 30 Muscle-Ups (Time) 30 muscle-ups for time**Ring Muscle-ups** **If you can’t do muscle-ups, use this as a skill session to work on them, or pull-ups** CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsRead more