CrossFit Wreckage – CrossFit View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA,...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (3-3-2-2-1-1) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 5 Curtis P’s 95/65 10 Lateral Bar Hop Burpees 15 Sit-ups**1 Rep of a Curtis P = Power Clean, Front Rack Lunge w/ both legs, Push Press**Read More
CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here**Women’s...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Squat Clean (6 MIn. EMOM, 2 Reps EM) Metcon (Time) 6 Rounds 12 Hand Release Push-ups 9 Toes to Bar 6 Power Cleans 185/125Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (4-4-4-4) Death by Balls (AMRAP – Rounds) Wall Balls 20/14 and Slam Balls 30/20 1 Wall Ball on the 1 min, 2 Slam Balls on the 2 min, 3 Wall Balls on the 3 min, 4 Slam Balls on the 4 min….etc…or you can choose to...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)**45 Minutes to find total. Lifts can be done in any order** CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ targetRead More
CrossFit Wreckage – CrossFit View Public Whiteboard Hang Snatch (6 Min. EMOM, 2 Reps EM) **Can be power or squat** Metcon (Time) 20-15-10-5 Ski Erg (Calories) Alt. DB Snatches 50/35 -1 Min. REST- 5-10-15-20 C2B Pull-ups KB Swings 70/53 -1 Min. REST- 50 Box Jump Overs 24/20**Rests are mandatory & included in total time**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Paused Front Squat (2-2-2-2-2-2) **3 Second pause @ the bottom** Metcon (AMRAP – Rounds and Reps) 16 Min. AMRAP 1 Mile Bike Buy-In Then AMRAP 10 Sit-ups 10 Thrusters 95/65 20 Lateral Bar Hops**Each hop equals 1 rep**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Desforges (Time) 5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010To learn more about Desforges click here**Women’s RX = 155#DL, 95#C&J**Read More
