CrossFit Wreckage – CrossFit View Public Whiteboard Willy (Time) 3 Rounds For TIme 800 meter Run 5 Front Squats (225/155 lb) 200 meter Run 11 Chest-to-Bar Pull-Ups 400 meter Run 12 Kettlebell Swings (2/1.5 pood)In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012To learn more about Willy click here**Front Squats CAN be taken from the rack**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Bear Complex (1RM) Power Clean Front Squat Push Press Back Squat Second Push Press**The Push Presses can be any shoulder to overhead movement** Metcon (AMRAP – Reps) 2 Rounds: 90 Second Bike (Calories) 30 Second REST 90 Second Hang Power Cleans 115/75 30 Second REST 90 Second Ski Erg (Calories) 30 Second REST 90 Second DB Bench Press 50’s/35’s 30 Second RESTRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (5-5-5-5-5) **If you can’t do weighted pull-ups take this time to work on strict or negatives.** Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30″ 1 Rope Climb, 15′In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005To learn more about Falkel click here**Women’s RX = 24″Box**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) 4 Rounds: 40 Double Unders 20 Single Arm DB Hang Clean & Jerk 50/35 10 Deadlifts 185/125 5 Squat Cleans 185/125Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Push Jerk (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 12 Alternating Lunges 9 Hang Power Snatches 95/65 6 Toes to Bar 3 Bar Muscle-upsRead more