CrossFit Wreckage – CrossFit Back Squat (3 reps @ 55% 3 reps @ 65% 3 reps @ 75% then In a 10 min window do as many sets of 2 reps (doubles) at 85% as possible reracking the weight after each set of 2) This is a retest from when we did it on day 8 of Squatober write number of sets of 2 reps completed in the 10 min window in comments Metcon (Time) 2 Mile Bike 30 Hang Power Snatches 95/65 30 Sit-ups 30 Push-ups 30 Front Rack Lunges 95/65 1 Minute Plank Hold 15 Hang Power Snatches 115/75 15 Sit-ups 15 Push-ups 15 Front Rack Lunges 115/75 RX + = 115/75 & 135/95 Barbells, GHD’s, & HSPU’sRead more

CrossFit Wreckage – CrossFit PK (Time) 5 Rounds for Time 10 Back Squats (225/155 lb) 10 Deadlifts (275/185 lb) 400 meter Sprint 2 minutes RestIn Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013To learn more about PK click here Miron (Time) 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weightMirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997. Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was “100 percent or it’s not worth the hassle.” Łucki is survived by his wife...Read more

CrossFit Wreckage – CrossFit Back Squat (10 reps @ 60% 8 reps @ 70% 6 reps @ 75% 4 reps @ 80% 10 reps @ 65%) 5 total sets, 38 total reps Log 80% weight Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Hang Power Snatches 95/65 Sit-ups – 100 Double Unders – 1-2-3-4-5-6-7-8-9-10 Alt. DB Snatches 50/35 Toes to BarRead more

CrossFit Wreckage – CrossFit Back Squat (4×5 @ 70%) Front Squat (3×5 @ 40% of back squat 1 RM) Metcon (AMRAP – Reps) 13 Min. AMRAP 1 Rope Climb 1 Front Squat 115/75 1 Shoulder to Overhead 115/75 1 Rope Climb 2 Front Squats 115/75 2 Shoulder to Overhead 115/75 1 Rope Climb 3 Front Squats 115/75 3 Shoulder to Overhead 115/75 **Continue until time, adding 1 squat & 1 STO each round** RX + = Legless Rope Climb, 135/95 BarRead more

CrossFit Wreckage – CrossFit Back Squat (2×8 @ 60% 2×6 @ 70% 2×4 @ 80% 2×2 @ 88%) 8 total sets, 40 total reps log 88% weight Endurance WOD Wednesday (Time) Partner WOD – One working at a time 50-40-30-20-10 Calories on Machine Burpee Box Jump Overs 24/20 Clean & Jerks **C&J Weights = 50 @ 95/65, 40 @ 115/80, 30 @ 135/95, 20 @ 155/105, 10 @ 185/125 **40 Min. Time Cap**Read more