CrossFit Wreckage – CrossFit View Public Whiteboard Macho Man Complex (10 Min. EMOM, 1 Complex Every Min.) 3 Power Cleans 3 Front Squats 3 Jerks**Must be touch and go, bar can’t be dropped until complex is complete.** Metcon (AMRAP – Rounds and Reps) 11 Min. AMRAP 10 Sit-ups 5 HSPU’s 100m Run or Row**Do pike...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click here**Women’s...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3 Single Arm KB Thrusters 53/35 Burpees**Use DB if no KB. Can switch arms as often as you want, doesn’t have to be even reps per arm.**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 3 Min. AMRAP – Completed Rounds Only 3 Snatches 135/95 15 Double Unders -REST 1 Minute- **Repeat this cycle 5 times****If no barbell use KB or DB but do 3 reps each arm. If no jump rope, do toe taps or lateral jumps over...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats**If you don’t have pull-up bar, do bent over rows with barbell, KB, or DB**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Bear Complex (10 Min. EMOM, 1 Complex Every Minute) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (Time) 8 Rounds 200m Run or Row 8 HSPU’s**Do Pike Press if can’t do HSPU’s**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 15 KB Swings 53/35 10 Box Jump Overs 24/20 5 Ring Dips**Swings DB if no KB. You DO NOT have to show full extension on jump overs. Jump knee tucks if nothing to jump on. Use box or chair...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 18 Min. AMRAP 12 Toes to Bar 10 Box Jumps 24/20 8 Power Cleans 135/95**Do V-ups if no T2B Bar, jump knee tucks if no box, and 8 cleans each arm of DB or KB if no barbell**Read More
