CrossFit Wreckage – CrossFit View Public Whiteboard Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click here**If no pull-ups...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Clean & Jerks 135/95 **Row or Run 200m before each round****If no barbell just use KB or DB for Clean & Jerks**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Metcon (Time) 6 Rounds 12 Single Arm DB Thrusters 50/35 6 Toes to Bar 12 Single Arm DB Hang Snatch 50/35 6 Toes to Bar**Use KB if no DB. Do v-ups if no bar for T2B**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 15 Box Jump Overs 24/20 10 HSPU’s 5 Snatches 135/95**Do Jump knee tucks if no box, pike press if can’t do HSPU’s, can snatch KB or DB if no barbell**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) TABATA! KB Swings 53/35 KB Goblet Squats 53/35 Hand Release Push-ups Burpees**Movements can be done in any order. Can swing DB if no KB. Can type TABATA songs on youtube to fine them. 1 Minute rest between movements. **Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Hang Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Annie on the Run (Time) 50 Sit-ups 50 Double Unders 400m Run 40 Sit-ups 40 Double Unders 400m Run 30 Sit-ups 30 Double Unders 400m Run 20 Sit-ups 20 Double Unders 400m Run 10 Sit-ups 10 Double...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here**Women’s RX = 185#DL, 20″Box** **If no...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Metcon (Time) 9 Rounds: 20 Double Unders 10 Thrusters 75/55 10 SDHP’s 75/55 10 Toes to Bar**If no jump rope, toe taps of jump over a line. If no barbell, do Thrusters and SDHP with KB/DB/Plate. If no T2B bar, do V-ups.**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 16 Min. AMRAP 10 Power Cleans 115/75 10 Pistols 6 Power Snatches 115/75 6 Bar Facing Burpees**If no barbell, use KB or DB. Can do goblet squats if don’t have pistols. Jump over KB or DB for burpees if no barbell.**Read More
CrossFit Wreckage – CrossFit **Choose your version of Helen** View Public Whiteboard Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups**If no KB, swing DB. If no pull-ups bar, do rows with KB or DB.** Double Helen (Time) 3 rounds for time of: Run 800 meters 42...Read More
