WOD

CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (5-5-5-5) Metcon (AMRAP – Rounds) 3 Min. AMRAP – Completed Rounds Only 3 Hang Clean & Jerks 115/75 5 Back Squats 115/75 7 Push-ups **Rest 1 Min. after each cycle, complete a total of 5 cycles** **Score is total rounds completed through 5 cycles**
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CrossFit Wreckage – CrossFit **Choose your HERO WOD** 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 counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.To learn more about Bert click here Josie (Time) Deputy U.S. Marshal...
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CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (3-3-3-3-3) Metcon (AMRAP – Reps) 2 Rounds: 1:30 Bike (Calories) :30 REST 1:30 Deadlifts 155/105 :30 REST 1:30 DB Bench Press 50’s/35’s :30 REST 1:30 KB Swings 53/35 :30 REST
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CrossFit Wreckage – CrossFit View Public Whiteboard Shoulder Press (3-3-3-3-3) Metcon (Time) 10 Rounds: 9 Slam Balls 30/20 6 Box Jumps 30/24 3 Shoulder to Overhead 155/105 1 Rope Climb
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CrossFit Wreckage – CrossFit **Choose your version of Angie** View Public Whiteboard 500m Row (Time) Max Effort 500m Row Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Super Angie (Time) 100 C2B Pull-ups 100 HSPU’s 100 GHD’s 100 Pistols
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