CrossFit Wreckage – CrossFit Wood (Time) 5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute RestIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here Pat (Time) 6 Rounds for Time 25 Pull-Ups 50 ft Front-Rack Lunges (75/55 lb) 25 Push-Ups 50 ft Front-Rack Lunges (75/55 lb) Wear a Weight Vest (20/14 lb) Luce (Time) With a 20# Vest 3 Rounds for time of: 1000m Run 10 Muscle-ups 100 SquatsIn honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009To learn more about Luce click here Jorge (Time) For Time 30 GHD Sit-Ups 15 Squat Cleans (155/105 lb) 24 GHD Sit-Ups 12 Squat Cleans (155/105 lb) 18 GHD...Read more

CrossFit Wreckage – CrossFit Wood (Time) 5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute RestIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here Pat (Time) 6 Rounds for Time 25 Pull-Ups 50 ft Front-Rack Lunges (75/55 lb) 25 Push-Ups 50 ft Front-Rack Lunges (75/55 lb) Wear a Weight Vest (20/14 lb) JBo (AMRAP – Rounds) AMRAP in 28 minutes 9 Overhead Squats (115/75 lb) 1 Legless Rope Climb (15 ft rope, from seated position) 12 Bench Presses (115/75 lb)In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012To learn more about JBo click hereRead more

CrossFit Wreckage – CrossFit Wood (Time) 5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute RestIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click hereRead more

CrossFit Wreckage – CrossFit Split Jerk (3-3-3-3-3-3 6 sets of 3 reps building/increasing weight across those 6 sets) *First official set of 3 reps starts at 50-55% of 1RM *log heaviest set of 3 Finally Friday (5 Rounds for reps) 25 min EMOM: Rx+: 1-60 Double Unders 2-5 Power Cleans 185/125# 3- 30 ft HSW 4-5 Push Jerks 185/125# 5-15/12 calorie machine Rx: 1-40 Double Unders 2-5 Power Cleans 155/105# 3- 8 HSPU 4-5 Push Jerks 155/105# 5-12/9 calorie machine Fitness: 1-60 Single Unders 2-5 Power Cleans 115/75# 3- 10 Double DB Strict Press or inverted box pushup 4-5 Push Jerks 115/75# 5-10/7 calorie machine*score is lowest amount of reps completed for each movement Accessory Work (optional) 5 rounds for Quality: 8 DB/KB Weighted Single Leg Deadlifts (each leg) 8 DB/KB Weighted Box Step Ups (each leg) 8 Pausing Goblet Squats with DB/KB (3 sec pause at bottom)Read more

CrossFit Wreckage – CrossFit Split Jerk (3-3-3-3-3-3 6 sets of 3 reps building/increasing weight across those 6 sets) *First official set of 3 reps starts at 50-55% of 1RM *log heaviest set of 3 Finally Friday (5 Rounds for reps) 25 min EMOM: Rx+: 1-60 Double Unders 2-5 Power Cleans 185/125# 3- 30 ft HSW 4-5 Push Jerks 185/125# 5-15/12 calorie machine Rx: 1-40 Double Unders 2-5 Power Cleans 155/105# 3- 8 HSPU 4-5 Push Jerks 155/105# 5-12/9 calorie machine Fitness: 1-60 Single Unders 2-5 Power Cleans 115/75# 3- 10 Double DB Strict Press or inverted box pushup 4-5 Push Jerks 115/75# 5-10/7 calorie machine*score is lowest amount of reps completed for each movementRead more