CrossFit Wreckage – CrossFit View Public Whiteboard Heaving Snatch Balance (Work Towards Getting Heavy) **Work on getting 1RM or just use as skill session** Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Power Snatches 95/65 Toes to Bar Pistols **Each of the 10 Rounds begins w/ 1 Rope Climb**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (3-3-3-3-3) **Work on strict or negatives if you can’t do weighted pull-ups** Metcon (Time) 1 Mile Bike 50 Double Unders 200′ Single Arm OHWL w/ DB 50/35 50 Double Unders 300′ Bear Crawl 50 Double Unders 400′ KB Farmer’s Carry 70’s/53’s 50 Double UndersRead 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** Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups**Women’s RX = 35#Thrusters**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 15 Lateral Bar Hops 10 Sit-ups 5 Clean & Jerks 135/95 100m RunRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Wes (Time) Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plateU.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“ Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.To learn more about Wes click here**Women’s RX = 15#Plate,...Read more