CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (3-3-2-2-1-1) Metcon (Time) 1.5 Mile Bike 30 KB Swings 70/53 -Directly Into- 6 Rounds 100m Sprint 10 Alt. DB Snatches 50/35 10 Step-ups on 20″Box w/ DB 50/35**DB can be held in any position for step-ups**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard 2X2 Complex (1RM) 2 Touch & Go Cleans (from ground) 2 Hang Cleans**Power or squat, bar can’t be dropped until after the 2nd hang clean** Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 500m Ski Buy In Then AMRAP: 6 Shoulder to Overheads 135/95 4 SDHP’s 135/95...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Bar Muscle-ups (Best Unbroken Set) **If you don’t have MU, take this time to work on them or work on pull-ups** Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#In honor of U.S. Air Force Major David “Klepto” L. Brodeur,...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Shoulder Press (4-4-4-4) Metcon (AMRAP – Reps) 12 Min. AMRAP Ladder Style Power Snatches 115/75 Toes to Bar **1 of each, 2 of each, 3 of each….etc….**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (3-3-3-3-3) Metcon (Time) 1000m Row 80 Sit-ups 50 Slam Balls 30/20 20 Curtis P’s 95/65**1 Rep of Curtis P = Power Clean, Front Rack Lunge w/ both legs, Push Press**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click here**Women’s...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 1.5 Mile Bike Buy-In Then, AMRAP 20 Russian KB Swings 53/35 100′ Bear Crawl 10 Hang KB Snatches 53/35 100′ Bear Crawl**Bike Counts against time, but not towards rounds or reps. Russian...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (3-3-3-3-3) Metcon (Time) 6 Power Snatches 135/95 9 Toes to Bar 12 Shoulder to Overhead 135/95 15 Bar Facing Burpees 18 Front Squats 135/95 21 C2B Pull-ups 18 Front Squats 135/95 15 Bar Facing Burpees 12 Shoulder to Overhead 135/95 9 Toes to Bar 6 Power...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard 400m Run (Time) Max Effort 400m Run Metcon (Time) 500m Ski/Row 12 HSPU’s 50 DB Hang Clean & Jerks 50/35 12 HSPU’s 50 Slam Balls 30/20 12 HSPU’s 50 Lunges w/ DB 50/35 12 HSPU’s 500m Ski/Row**If you being with Ski, end with row & vice versa, DB...Read More
