CrossFit Wreckage – CrossFit Back Squat (5 reps at 55% 5 reps at 65% 5 reps at 73% 3 reps at 80% 4 reps at 80% 2 reps at 85% 3 reps at 85% 10 reps at 63%) 8 total sets, 37 total reps log your 63% weight done for the 10 reps Metcon (Time) 2 Rounds: 10 Snatches 95/65 10 Push-ups 10 Over Head Lunges 95/65 2 Rounds: 8 Snatches 115/75 8 Hand Release Push-ups 8 Front Rack Lunges 115/75 2 Rounds: 6 Snatches 135/95 6 Barbell Push-ups 6 Back Rack Lunges 135/95Read more

CrossFit Wreckage – CrossFit Back Squat (Slow Tempo Back Squats 5 sets of 5 reps at 60% 5 Sec. tempo on the down, normal tempo on way up. Rest between sets) Endurance WOD Wednesday (AMRAP – Reps) WOD A In an 8 Minute Window Row 1200m, w/ remaining time Max Pull-ups – 2 Minute REST – WOD B In an 8 Minute Window Ski 1200m, w/ remaining time Max Weighted Sit-ups w/ Slam Ball 30/20 – 2 Minute REST – WOD C In an 8 Minute Window Bike 2 Miles, w/ remaining time Max HSPU’s – 2 Minute REST – WOD D In an 8 Minute Window Shuttle Sprints (40 sprints done in 20′ sections, so down and back = 1 rep), w/ remaining time Max Alt. DB Snatches 50/35 **Score is Pull-ups + Sit-ups + HSPUs + Snatches** **WODS can be done in any order**Read more

CrossFit Wreckage – CrossFit Back Squat (3×5 at 72% of 1 RM 3×3 at 80% of 1RM) 6 total sets, 24 total reps Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# 2k Row (Time) Max Effort 2k Row Front Squat Optional Finisher 3×5 at 45-50% of 1RM Back SquatRead more

CrossFit Wreckage – CrossFit Back Squat (Establish 1 RM for Squatober) Build to 1 RM Metcon (Time) 10-9-8-7-6 Deadlifts 225/155 Burpees 5-4-3-2-1 Deadlifts 275/185 Bar Facing Burpees **At the start of each of the 10 rounds do 25 Double Unders**Read more

CrossFit Wreckage – CrossFit Liam (Time) For Time 800 meter Run (with 45 lb Plate) 100 Toes-to-Bars 50 Front Squats (155/105 lb) 10 Rope Climbs (15 ft) 800 meter Run (with 45 lb Plate)U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado. His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics. He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.To learn more about Liam click here**Women’s RX = 25# Plate** **Toes to Bar, Front Squats, and...Read more