CrossFit Wreckage – CrossFit Joe (Time) 10 Rounds for time of: 10 Thrusters, 95# / 65# 10 Bar Facing Burpees 10 Pull-Ups 57 Double-Unders The Lyon (Time) 5 Rounds for Time 7 Squat Cleans (165/115 lb) 7 Shoulder-to-Overheads (165/115 lb) 7 Burpee Chest-to-Bar Pull-Ups 2 minutes Rest between roundsTo learn more about The Lyon click hereRead more

CrossFit Wreckage – CrossFit Joe (Time) 10 Rounds for time of: 10 Thrusters, 95# / 65# 10 Bar Facing Burpees 10 Pull-Ups 57 Double-Unders The Lyon (Time) 5 Rounds for Time 7 Squat Cleans (165/115 lb) 7 Shoulder-to-Overheads (165/115 lb) 7 Burpee Chest-to-Bar Pull-Ups 2 minutes Rest between roundsTo learn more about The Lyon click hereRead more

CrossFit Wreckage – CrossFit Push Jerk (7 x 3 @ 75-85% of 1 RM) Good Lord Lifts me Higher (4 Rounds for reps) 25 min EMOM: M1: 10-20 T2B or Toes 2 Rings (a # you can hold for whole EMOM) M2: 5 Clean and Jerks @ 65-75% of 1 RM M3: 4-8 Burpee Box Get Overs (48”) M4: 12-18/9-14 Calorie Machine (push for more cals than you normally would) M5: REST *Log your lowest # of reps performed for each movementYou will get 1 min of REST on every 5th minute, so push hard the other 4 minutes *Push for more cals than you normally would on the machines *Work on stringing some T2B or T2R *Be efficient with your BBGO and do a # you can maintain each time *Smooth singles on C&J Accessory Work (optional) Skill Work: Every 2 minutes x 5 rounds (10:00): 20 Sit ups...Read more

CrossFit Wreckage – CrossFit Push Jerk (7 x 3 @ 75-85% of 1 RM) EMOM Friday (4 Rounds for reps) 25 min EMOM: 1- 13-16/10-13 cal machine (push for more cals than you normally would) 2- 10-20 T2B or Toes 2 Rings (a # you can hold) 3- 5-8 Burpee Box Get Overs (48”) 4- 5 Clean and Jerks @ 65-75% of 1 RM 5- RESTYou will get 1 min of REST on every 5th minute, so push hard the other 4 minutes *Push for more cals than you normally would on the machines *Work on stringing some T2B or T2R *Be efficient with your BBGO and do a # you can maintain each time *Smooth singles on C&JRead more

CrossFit Wreckage – CrossFit Snatch (5 TNG @ 60-65% of 1 RM 4 TNG @ 70-75% of 1 RM 3 TNG @ 75-80% of 1 RM 2 TNG @ 80-85% of 1 RM 1 @ 85-90% of 1 RM 2 TNG @ 80-85% of 1 RM 3 TNG @ 75-80% of 1 RM 4 TNG @ 70-75% of 1 RM 5 TNG @ 60-65% of 1 RM) Wings of Fire (Time) 7 rounds for time: 25 Double Unders 15 Sit ups 5 Power Snatches 95/65 2 Wall walks Rx+: GHDs, 135/95 snatches, 4 wall walks each round Accessory Work (optional) 5 rounds for Quality: 10 Banded pull aparts (thumbs up) 10 banded strict press (stand on band) 10 banded overhead squats (stand on band)Read more