CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Matt 16 (Time) For Time: 16 Deadlifts, 275# 16 Hang Power Cleans, 185# 16 Push Presses, 135# Run 800m 16 Deadlifts, 275# 16 Hang Power Cleans, 185# 16 Push Presses, 135# Run 800m 16 Deadlifts, 275# 16 Hang Power Cleans, 185# 16 Push Presses, 135#In honor of U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013To learn more about Matt 16 click here**Women’s RX = 185#DL, 125#HPC, 95#PP** Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800m**Women’s RX = 35#KB**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (3-3-2-2-1-1) Metcon (AMRAP – Rounds and Reps) 17 Min. AMRAP 1.5 Mile Bike Buy-In Then AMRAP: 20 Double Unders 6 Ring Dips 4 Front Squats 155/105 2 Shoulder to Overheads 155/105**Bike counts against time, but not towards rounds and reps**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Push Jerk (4-4-4-4) Metcon (AMRAP – Reps) 5 Min. AMRAP 10 Calorie Row 6 Hand Release Push-up -1 Minute REST- 5 Min. AMRAP 10 Toes to Bar 4 Front Rack Lunges 135/95 -1 Minute REST- 5 Min. AMRAP 10 Slam Balls 30/20 2 Rope ClimbsRead more

CrossFit Wreckage – CrossFit **Choose which benchmark you do first, REST between WODS** View Public Whiteboard Bar Muscle-ups (Best Unbroken Set) **If you don’t have Bar MU, take this time to work on them** Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click hereRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Power Clean (6 Min. EMOM, 2 Reps EM) Metcon (Time) 33 Calorie Ski Erg Buy-In, Then: 27-21-15-9 Box Jump Overs 24/20 Alt. DB Snatches 50/35 Pull-ups Single Arm DB Push Press 50/35Read more