CrossFit Wreckage – CrossFit View Public Whiteboard 100m Row (Time) 100m Row**Sprint 5X, rest between sets. Score is the BEST of your 5 attempts** Metcon (AMRAP – Reps) 16 Min. AMRAP 60 Calorie Row 50 Hang DB Snatches 50/35 40 Toes to Bar 30 HSPU’s 20 SDHP’s 135/95 10 Bar MU’sRead More
CrossFit Wreckage – CrossFit View Public Whiteboard Clean (1RM) **20 min. to find 1RM, power or squat** Metcon (AMRAP – Reps) TABATA! C2B Pull-ups Russian KB Swings 70/53 Bike (Calories) Goblet Squats 70/53**Movements can be done in any order** **Russian swings are to eye level only**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (5-5-5-5) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereRead More
CrossFit Wreckage – CrossFit View Public Whiteboard Zembiec (Time) 5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups 400m RunIn honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007To learn more about Zembiec click here**Women’s RX =...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (3-3-2-2-1-1) **If you can’t do weighted, do negatives, or take this time to work on pull-ups** Metcon (Time) 1 Mile Bike -Directly Into- 21 Hang Power Cleans 115/75 21 Sit-ups 21 Front Rack Lunges 115/75 21 Sit-ups 21 Shoulder to Overhead 115/75 – 1 Minute REST-...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (4-4-4-4) Metcon (Time) 21-15-9 Rower (Calories) Wall Balls 20/14 -1 Minute REST- 21-15-9 Toes to Bar KB Swings 53/35 – 1 Minute REST- 21-15-9 Burpees Slam Balls 30/20**Rest periods are mandatory & included in total time**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Clean and Jerk (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 28 Double Unders 14 Single Arm DB Push Press 50/35 ( 7 each arm ) 7 Deadlifts 225/155Read More
CrossFit Wreckage – CrossFit **Happy Memorial Day** View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.Boston firefighter Michael Kennedy, 33, of Boston,...Read More
