CrossFit Wreckage – CrossFit View Public Whiteboard Bench Press (2-2-2-2-2-2) Metcon (Time) 800m Row -Directly Into- 8 Rounds: 8 Wall Balls 20/14 8 Single Arm DB Hang Clean & Jerks 50/35 8 Goblet DB Lunges 50/35 8 Slam Balls 30/20Read more

CrossFit Wreckage – CrossFit View Public Whiteboard 30 Muscle-Ups (Time) 30 muscle-ups for time**These are ring MU. If you can’t do MU’s, take this time to work on them.** Metcon (AMRAP – Rounds and Reps) 18 Min. AMRAP 1.5 Mile Bike Buy-In Then: AMRAP 12 KB Swings 53/35 9 Weighted Step-ups on 20″ w/ KB 53/35 6 Bar Facing Burpees 3 Cleans 205/145**Bike counts against time, but not towards rounds & reps** **KB can be held in any position for step-ups**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Bear Complex (6 Min. EMOM, 1 Rep EM) Power Clean Front Squat Push Press Back Squat Second Push Press**The Push Presses can be any STO movement** Bell (Time) 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185#In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012To learn more about Bell click here**Women’s RX = 125#Bar**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (3-3-2-2-1-1) Metcon (Time) 1000m Ski 80 Sit-ups 60 Plate Ground to Overhead 45/25 40 Lunges w/ Plate 45/25 20 HSPU’s**Plate can be held in any position for the lunges** **Only 1 edge of plate must touch ground for the G2O’s**Read more

CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Desforges (Time) 5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010To learn more about Desforges click here**Women’s RX = 155#DL, 95#C&J** Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here**Women’s RX = 155#DL, 53#KB Swing**Read more