CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard 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** 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#PC, 95#PP**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard 400m Run (Time) Max Effort 400m Run Metcon (Time) 800m Ski Erg -Directly Into- 50 Double Unders 50 Single Arm DB Hang Clean & Jerks 50/35 40 Double Unders 40 Alt. DB Snatches 50/35 30 Double Unders 30 DB Goblet Lunges 50/35 20 Double Unders 20 Single Arm DB Thrusters 50/35 10 Double Unders 10 Strict Single Arm DB Shoulder Press 50/35Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Shoulder Press (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 12 Box Jump Overs 30/24 6 Snatches 115/75 1 Rope ClimbRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (3-3-2-2-1-1) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Power Clean (6 Min. EMOM, 2 Reps EM) Metcon (AMRAP – Reps) 3 Min. Bike (Calories) 1 Min. REST 3 Min. Shoulder to Overhead 115/75 1 Min. REST 3 Min. Toes to Bar 1 Min. REST 3 Min. Hang Power Cleans 115/75 1 Min. REST 3 Min. Slam Balls 30/20Read more