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

CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (5-5-5-5) Metcon (Time) 1000m Row 75 Sit-ups 50 Burpees 25 SDHP’s 95/65**RX + = GHD’s, Bar Facing Burpees, 135/95 SDHP**Read more

CrossFit Wreckage – CrossFit **Choose your WOD** View Public Whiteboard Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans. Perez earned numerous awards for her military service, including the Bronze...Read more