CrossFit Wreckage – CrossFit View Public Whiteboard Hang Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 1 Mile Bike Buy-In Then AMRAP 10 KB Swings 53/35 100′ Sprint 10 HSPU’s 100′ Sprint 10 Slam Balls 30/20**Bike counts against time, but not towards rounds &...Read More

CrossFit Wreckage – CrossFit **Best 2 out of 3 Benchmark Day** **Choose 2 of the Benchmark WODS to do, rest 10 to 15 minutes between WODS** View Public Whiteboard Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips**These are squat cleans** Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Jeremy (Time) 21-15-9 Overhead...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard 1 Rep Macho Man (1RM) -Power Clean -Front Squat -Jerk **Bar Can’t be dropped until after the jerk.****20 Min. to find 1RM for this complex.** Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 20 Double Unders 10 Pull-ups 100m SprintRead More

CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (5-5-5-5) Metcon (AMRAP – Rounds) 3 Min. AMRAP – Completed Rounds Only 3 Snatches 135/95 5 Sit-ups 7 Push-ups -1 Min Rest- **Repeat this Cycle 5 times****5 Different 3 Min. AMRAP’s, and it is completed rounds only** **Snatches can be power or squat**Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Wes (Time) Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plateU.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (5-5-5-5) Metcon (Time) 21-15-9 Ski Erg (Calories) Single Arm KB Thrusters 53/35 -Directly Into- 21-15-9 Alt. DB Snatches 50/35 Wall Balls 20/14 -Directly Into- 21-15-9 Slam Balls 30/20 Sit-upsRead More

CrossFit Wreckage – CrossFit View Public Whiteboard Shoulder Press (4-4-4-4) Metcon (Time) 10 Rounds: 10 Calorie Row/Ski/Bike 5 Shoulder to Overheads 135/95 1 Rope Climb**You may choose which machine you use for the 10 calories. You can stay with the same machine or change each round.**Read More

CrossFit Wreckage – CrossFit View Public Whiteboard 30 Muscle-Ups (Time) 30 muscle-ups for time**These are RING muscle-ups** **If you don’t have MU, take this time to work on them or work on pull-ups** CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# /...Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Power Clean (6 Min. EMOM, 2 Reps EM) Metcon (Time) 2 Mile Bike 15 Deadlifts 225/155 20 HSPU’s 15 Deadlifts 225/155 200 Double Unders 15 Deadlifts 225/155Read More

CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (2-2-2-2-2-2) Metcon (Time) 1000m Row -Directly Into- 10-9-8-7-6-5-4-3-2-1 Squat Clean 135/95 Toes to BarRead More