CrossFit Wreckage – CrossFit View Public Whiteboard Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (Time) 21-15-9 Calories on Rower Push-ups KB Swings 70/53 -REST 1 Minute- 21-15-9 Snatches 95/65 Push-ups Front Rack Lunges 95/65**Rest is mandatory & included in total time.**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Metcon (AMRAP – Reps) 4 Min. AMRAP – Reps 8 Burpees 4 Shoulder to Overhead 135/95 – 1 Min. REST – 4 Min. AMRAP – Reps 6 Burpees 3 Shoulder to Overhead 185/125 – 1 Min. REST –...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Split Jerk (2-2-2-1-1-1) T.U.P. (Time) 15-12-9-6-3 Power Cleans, 135# Pull-ups Front Squats, 135# Pull-upsIn honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013To learn more about T.U.P. click here**Women’s RX = 95#Bar**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (3-3-2-2-1-1) Metcon (AMRAP – Reps) TABATA! Bike (Calories) Single Arm DB Hang Clean & Jerk 50/35 Sit-ups KB SDHP’s 70/53**Movements can be done in any order**Read More
CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (2-2-2-2-2-2) Metcon (AMRAP – Reps) In a 5 Min. Window Row 500m Then Max Bench Press 115/75 -Rest 1 Minute- In a 5 Min. Window Ski 500m Then Max Hand Release Push-ups -Rest 1 Minute- In a 5 Min. Window Bike 1 Mile Then Max Burpees**Score...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Pull-ups (Best Unbroken Set) **If you don’t have pull-ups, take this time to work on them** Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total time.In honor of U.S. Army Sergeant Jeremiah...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Clean Complex (1RM) -Clean -Hang Clean -Jerk**Power or Squat** Metcon (AMRAP – Reps) WOD A 7 Min. AMRAP 8 Calorie Ski Erg 8 Toes to Bar 8 Single Arm DB Hang Clean & Jerks 50/35 -REST 2 MINUTES- WOD B 7 Min. AMRAP 8 Burpees 8 Sit-ups 8...Read More
