CrossFit Wreckage – CrossFit **Happy New Years Day** View Public Whiteboard Metcon (Time) 1 Mile Run or Row or Ski 20 OHS 95/65 22 Bar Facing Burpees 20 Thrusters 95/65 22 Box Jumps 30/24 20 Power Cleans 95/65 22 Pull-ups 20 Push Press 95/65 22 Wall Balls 20/14 20 Back Squats 95/65 22 Knees to Elbows 20 Power Snatches 95/65 22 Ab-Mat Sit-ups 1 Mile Run or Row or SkiRead more

CrossFit Wreckage – CrossFit **New Year’s Eve….Open Gym Session ONLY…..no regular classes** View Public Whiteboard Metcon (No Measure) Open GymRead more

CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here**Women’s RX = 75#PP, 35#KB, 20″Box** Johnson (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155#In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009To learn more about Johnson click here**Women’s RX = 170#DL, 105#SC** **These are RING MU’s** Tom (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 7 Muscle-Ups 11 Thrusters, 155# 14 Toes-To-BarIn honor of U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, died on October 14, 2007To learn more about Tom click...Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Split Jerk (2-2-2-1-1-1) Metcon (Time) 3 Rounds: .50 Mile Bike 12 Burpees -1 Minute REST- 3 Rounds: 20 Alt. DB Snatches 50/35 40 Double Unders 20 Goblet DB Lunges 50/35 40 Double Unders**Rest is mandatory & included in total time**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (3-3-2-2-1-1) Metcon (AMRAP – Rounds and Reps) 16 Min. AMRAP 14 Hand Release Push-Ups 12 Slam Balls 30/20 10 Pull-ups 8 Power Cleans 135/95Read more