CrossFit Wreckage – CrossFit Back Squat (4 Super sets alternating between A and B A) Light DB Bulgarian split squats 4×5 each leg B) Back Squats- 4×5 @ 55%, 60%, 60%, 60%) Log your 60% weight for BS Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Fat Fran (Time) 21-15-9 Thrusters 135/95 C2B Pull-upsRead more

CrossFit Wreckage – CrossFit Back Squat (5 reps @ 67% 5 reps @ 73% 5 reps @ 75% 5 reps @ 77% 5 reps @ 77%) Log 77% weight TABATA! (AMRAP – Reps) – Ski Erg (Calories) – Slam Balls 30/20 – Weighted 20″ Step-ups w/ KB 70/53 – Hand Release Push-ups**Movements can be done in any order**Read more

CrossFit Wreckage – CrossFit Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010To learn more about Wittman click hereRead more

CrossFit Wreckage – CrossFit Back Squat (3 reps @60% 3 reps @70% 3reps @80% Then @87% of 1 RM complete 13 reps of back squat in 1 of these 3 ways Option 1- 6 sets of 2,2,2,2,2,3 reps Option 2- 4 sets of 3,3,3,4 reps Option 3- 3 sets of 4,4,5 reps) Log your 87% weight put which option you chose in the notes Metcon (Time) 10 Clusters 95/65 10 Bar Facing Burpees 1 Min. Plank 8 Clusters 115/80 8 Bar Facing Burpees 1 Min. Plank 6 Clusters 135/95 6 Bar Facing Burpees 1 Min. Plank 4 Clusters 155/105 4 Bar Facing Burpees 1 Min. Plank 2 Clusters 175/120 2 Bar Facing Burpees 1 Min. Plank**Planks do not have to be unbroken, just equal the minute**Read more

CrossFit Wreckage – CrossFit Back Squat (4 x 5 @ 65% with a 2 second pause in the bottom position Rest roughly 2 min between sets) Front Squat (3 x 5 @ 40-45% of back squat max with a 2 second pause in the bottom position With roughly 2 min rest between sets) Metcon (AMRAP – Reps) 5 Min. AMRAP 8 Deadlifts 185/125 8 Calorie Bike – 2 Min. REST – 5 Min. AMRAP 10 Hang Snatches 95/65 10 Toes to Bar – 2 Min. REST – 5 Min. AMRAP 12 Shoulder to Overhead 95/65 12 Slam Balls 30/20Read more