CrossFit Wreckage – CrossFit Wood (Time) 5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute RestIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click hereRead more

CrossFit Wreckage – CrossFit Split Jerk (3-3-3-3-3-3 6 sets of 3 reps building/increasing weight across those 6 sets) *First official set of 3 reps starts at 50-55% of 1RM *log heaviest set of 3 Finally Friday (5 Rounds for reps) 25 min EMOM: Rx+: 1-60 Double Unders 2-5 Power Cleans 185/125# 3- 30 ft HSW 4-5 Push Jerks 185/125# 5-15/12 calorie machine Rx: 1-40 Double Unders 2-5 Power Cleans 155/105# 3- 8 HSPU 4-5 Push Jerks 155/105# 5-12/9 calorie machine Fitness: 1-60 Single Unders 2-5 Power Cleans 115/75# 3- 10 Double DB Strict Press or inverted box pushup 4-5 Push Jerks 115/75# 5-10/7 calorie machine*score is lowest amount of reps completed for each movement Accessory Work (optional) 5 rounds for Quality: 8 DB/KB Weighted Single Leg Deadlifts (each leg) 8 DB/KB Weighted Box Step Ups (each leg) 8 Pausing Goblet Squats with DB/KB (3 sec pause at bottom)Read more

CrossFit Wreckage – CrossFit Split Jerk (3-3-3-3-3-3 6 sets of 3 reps building/increasing weight across those 6 sets) *First official set of 3 reps starts at 50-55% of 1RM *log heaviest set of 3 Finally Friday (5 Rounds for reps) 25 min EMOM: Rx+: 1-60 Double Unders 2-5 Power Cleans 185/125# 3- 30 ft HSW 4-5 Push Jerks 185/125# 5-15/12 calorie machine Rx: 1-40 Double Unders 2-5 Power Cleans 155/105# 3- 8 HSPU 4-5 Push Jerks 155/105# 5-12/9 calorie machine Fitness: 1-60 Single Unders 2-5 Power Cleans 115/75# 3- 10 Double DB Strict Press or inverted box pushup 4-5 Push Jerks 115/75# 5-10/7 calorie machine*score is lowest amount of reps completed for each movementRead more

CrossFit Wreckage – CrossFit Finally Friday (5 Rounds for reps) 25 min EMOM: Rx+: 1-60 Double Unders 2-5 Power Cleans 185/125# 3- 50 ft HSW 4-5 Push Jerks 185/125# 5-15/12 calorie machine Rx: 1-40 Double Unders 2-5 Power Cleans 155/105# 3- 8 HSPU 4-5 Push Jerks 155/105# 5-12/9 calorie machine Fitness: 1-60 Single Unders 2-5 Power Cleans 115/75# 3- 10 Double DB Strict Press 4-5 Push Jerks 115/75# 5-10/7 calorie machineRead more

CrossFit Wreckage – CrossFit 25 min EMOM (No Measure) 25 min EMOM: Rx+: 1-60 Double Unders 2-5 Power Cleans 185/125# 3- 50 ft HSW 4-15/12 calorie machine 5Read more