CrossFit Wreckage – CrossFit Bulger (Time) Ten rounds for time of: Run 150 meters 7 Chest to bar pull-ups 135 pound Front squat, 7 reps 7 Handstand push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn more about Bulger click here Women’s RX = 95# Front SquatsRead more

CrossFit Wreckage – CrossFit Intervals/Pacing (Time) 10 sets of: 12/9 Cal Bike 10 Double Dumbbell Thrusters (weights you can do unbroken) 10 BBJO (24/20”) rest 1 min between each set Record time of each set, score is slowest one.Goal is to keep all sets very similar in time. Work on pacing, not coming out too hot and not dying out.Read more

CrossFit Wreckage – CrossFit Thanksgiving (No Measure) GYM ClosedRead more

CrossFit Wreckage – CrossFit Jennifer (AMRAP – Rounds) AMRAP in 26 minutes 10 Pull-Ups 15 Kettlebell Swings (1.5/1 Pood) 20 Box Jumps (24/20 in)Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013To learn more about Jennifer click hereScore is rounds only, but note your extra reps in your comments. Accessory Work (optional) Accrue 5 min of a GOOD plank on forearms Take as many breaks/rest as needed until completionRead more

CrossFit Wreckage – CrossFit Clean and Jerk (6 Min. EMOM, 2 Reps EM) Metcon (Time) 27-21-15-9 Power Cleans 95/65 Bar Facing Burpees Thrusters 95/65 Calories on Machine Calories can be done on same machine or change each time. Accessory Work (optional) 3 rounds for quality of: 5-10 unbroken strict pullups (use smallest band needed to successfully get at least 5 unbroken each round) 10-15 unbroken ring rows (get body as horizontal as possible) 10 bent over rows each arm with KB or DBRead more