8715 Wilkinson Blvd,
Charlotte,NC
Phone: (704) 968-3860

Thursday

CrossFit Wreckage – CrossFit View Public Whiteboard Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 10 Rounds 15 Double Unders 10 Alt. DB Snatches 50/35 5 Ring Dips 1 Rope Climb
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Wednesday

CrossFit Wreckage – CrossFit View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles**Completed Rounds Only**
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Tuesday

CrossFit Wreckage – CrossFit View Public Whiteboard Split Jerk (2-2-2-1-1-1) Metcon (Time) 1.5 Mile Bike, Then: 18-15-12-9-6-3 Shoulder to Overhead 115/75 Toes to Bar Box Jumps 30/24
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Monday

CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (2-2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 10 Deadlifts 115/75 10 Sit-ups 5 Hang Power Snatches 115/75 5 Lateral Bar Hop Burpees
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Saturday

CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Kutschbach (Time) 7 Rounds for time of: 11 Back Squats, 185# 10 Jerks, 135#In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007To learn more about...
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Friday

CrossFit Wreckage – CrossFit View Public Whiteboard Power Clean (6 Min. EMOM, 2 Reps EM) Metcon (Time) 1 Mile Bike, Then: 10-9-8-7-6-5-4-3-2-1 Power Cleans 155/105 100′ Shuttle Sprints
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Thursday

CrossFit Wreckage – CrossFit View Public Whiteboard Bar Muscle-ups (Best Unbroken Set) **If you don’t have Bar MU, take this time to work on them** Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 12 Slam Balls 30/20 9 Hand Release Push-ups 6 Overhead Squats...
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Wednesday

CrossFit Wreckage – CrossFit **You can choose which benchmark you do first…rest between.** View Public Whiteboard Annie (Time) 50-40-30-20-10 Double-unders Sit-ups CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55...
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Tuesday

CrossFit Wreckage – CrossFit View Public Whiteboard Clean and Jerk (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 3 Rounds 8 Curtis P’s 95/65 8 Burpees -1 Minute REST- 3 Rounds 6 Curtis P’s 115/75 6 Lateral Bar Hop Burpees -1 Minute REST- 3 Rounds 4...
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Monday

CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (5-5-5-5) Metcon (AMRAP – Reps) 4 Minutes Ski Erg (Calories) 1 Minute REST 4 Minutes Toes to Bar 1 Minute REST 4 Minutes Box Jump Overs 24/20 1 Minute REST 4 Minutes Russian KB Swings 70/53**Russian KB...
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