CrossFit Wreckage – CrossFit View Public Whiteboard Snatch (1RM) **20 min to find 1RM, power or squat** Bell (Time) 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185#In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012To learn more about Bell click...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (5-5-5-5) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Clean & Jerks 135/95 **Each of the 10 rounds begins with 30 Double Unders**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Ship (Time) 9 Rounds for time of: 7 Squat Cleans, 185# 8 Burpee Box Jumps, 36″In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008To learn more about Ship click here**Women’s RX = 125#SC, 30″BBJ**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (2-2-2-2-2-2) Metcon (Time) 21-18-15-12-9-6-3 KB Swings 53/35 Hand Release Push-ups KB Lunges 53/35 **EACH OF THE 7 ROUNDS ENDS W/ 100′ Bear Crawl****KB can be held in any position for lunges**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Split Jerk (2-2-2-1-1-1) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 50 Calorie Row Buy-In Then, AMRAP 5 Deadlifts 275/185 10 Wall Balls 20/14 20 Double Unders**Row counts against time, but not towards rounds and reps**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Max Height Box Jump (Distance) Max Height Box Jump Metcon (AMRAP – Reps) 3 Min. Slam Balls 30/20 1 Min. REST 3 Min. Ski Erg (Calories) 1 Min. REST 3 Min. Shoulder to Overhead 135/95 1 Min. REST 3 Min. Bike (Calories) 1 Min. REST 3 Min. Toes...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard 3 Position Clean Complex (1RM) Clean (From Ground) Hang Clean (Below Knee) Hang Clean (Above Knee) -Bar is not dropped until after the 3rd clean. Cleans can be power or squat.- Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (2-2-2-2-2-2) Metcon (Time) 2 Min. Plank Hold 25 Hang Power Snatches 95/65 50 Sit-ups 25 Pull-ups 1 Min. Plank Hold 20 Hang Power Snatches 95/65 40 Sit-ups 20 Pull-ups :30 Sec. Plank Hold 15 Hang Power Snatches 95/65 30 Sit-ups 15 Pull-ups**Plank Holds DO NOT have...Read More
CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round***Rest is Mandatory & Included in total time** Alexander (Time) 5 rounds for time of: 31 Back Squats, 135# 12 Power Cleans, 185#In honor of Staff...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Hang Snatch (6 Min. EMOM, 2 Reps EM) **Can be power or squat** Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 1 Mile Bike Buy-In Then AMRAP 10 KB SDHP’s 70/53 10 Toes to Bar 10 KB Swings 70/53 30 Double Unders**Bike Counts againt time, but not...Read More
