CrossFit Wreckage – CrossFit Wes (Time) Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plateU.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“ Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.To learn more about Wes click here**Women’s RX = 15#Plate, 20″Box, 125#Cleans**Read more

CrossFit Wreckage – CrossFit Hang Clean (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 40 GHD’s 200′ Overhead Waiter Carry w/ DB (Right Arm) 50/35 40 Slam Balls 30/20 200′ Overhead Waiter Carry w/ DB (Left Arm) 50/35 40 KB Swings 53/35 200′ Walking Lunge 40 Goblet Squats 53/35Read more

CrossFit Wreckage – CrossFit Deadlift (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 6 Deadlifts 225/155 9 Toes to Bar 12 Wall Balls 20/14 15 Double UndersRead more

CrossFit Wreckage – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Reps) Snatch Ladder 10 Min. AMRAP 12 Snatches 75/55 15 Snatches 95/65 18 Snatches 115/75 21 Snatches 135/95 AMRAP Snatches 155/105**Can be Power or Squat**Read more

CrossFit Wreckage – CrossFit **Choose your version of Angie** Split Jerk (2-2-2-1-1-1) Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Super Angie (Time) 100 C2B Pull-ups 100 HSPU’s 100 GHD’s 100 PistolsRead more