CrossFit Wreckage – CrossFit Back Squat (3-3-3-3-3) TABATA! (AMRAP – Reps) SA DB Hang Clean & Jerk 50/35 Bike (Calories) Deadlifts 155/105 Toes to Bar Movements can be done in any orderRead more

CrossFit Wreckage – CrossFit The Seven (Time) 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-UpsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click hereRead more

CrossFit Wreckage – CrossFit Grip It and Rip It (Time) 3 rounds of 30 Double Unders 15 HRPU 10 Hang Power Cleans 95/65 then 2 rounds of 30 Double Unders 15 barbell pushups 10 Hang power cleans 115/75 1 round of 30 Double unders 15 ring pushups 10 Hang power cleans 155/105Read more

CrossFit Wreckage – CrossFit Bench Press (3-3-3-3-3) Double Pully to Pushy (Time) 9 rounds for time: 3 Bar Muscle Ups 4 Power Snatches 115/75 5 HSPU Rx+: RMU, 135/95, wall facing HSPUStimulus: Get some volume/work in on those higher skill movements like the MU and HSPU (or a version of them), while still being able to perform quick singles on a moderately loaded bar. Accessory Work (optional) 3 rounds for quality of: 30 second side plank (right) 30 second side plank (left) 30 Russian Twists with DBRead more

CrossFit Wreckage – CrossFit Just Keep Swimming (AMRAP – Reps) 8 min AMRAP: 10 Calorie Row 10 Lateral Burpees over the rower -Rest 2 min- 8 min AMRAP: 10 Calorie Ski 10 T2B -Rest 2 min- 8 min AMRAP 10 Calorie Bike 10 Alt. SA DB squat snatches (50/35) -Rest 2 min- 8 min AMRAP 10 25ft. shuttle runs (25′ down, 25′ back = 2 runs) 10 Double KB DL 70#s/53#sRead more