CrossFit Wreckage – CrossFit View Public Whiteboard Snatch Complex (1RM) Bar Can’t be Dropped until OHS is completed: -Snatch -Hang Snatch -Overhead Squat**Snatches can be power or squat** Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 25 Double Unders 20 Sit-ups 15 Weighted Step-ups on 20″Box 75/55 10 HSPU’s**Bar Can be held in any position for step-ups**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (4-4-4-4) Metcon (Time) 800m Ski Erg 60 Single Arm Hang DB Snatches 53/35 40 Bar Facing Burpees 20 SDHP’s 135/95Read more

CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard PK (Time) 5 Rounds for time of: 10 Back Squats, 225# 10 Deadlifts, 275# 400m Sprint Rest 2-MinutesIn Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013To learn more about PK click here**Women’s RX = 155#Squat, 185#DL** **Squats CAN be taken from the rack** **Rest is mandatory & included in total time** Miron (Time) 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weightMirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997. Łucki enjoyed cross-country running and the intensity of CrossFit...Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 9 Box Jumps Overs 30/24 6 Power Cleans 155/105 3 Bar Muscle-upsRead more

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