CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Dips (4-4-4-4-4) Weighted Bar Dips**If you can’t do weighted dips, take this time to work on ring dips** Metcon (AMRAP – Reps) 2 Rounds: 1:30 Bike (Calories) :30 REST 1:30 Toes to Bar :30 REST 1:30 Back Squats 115/75 :30 REST 1:30 Alt. DB Snatch 50/35 :30 RESTRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Push Jerk (3-3-3-3-3) Metcon (Time) 1000m Row Then, 10-9-8-7-6 Deadlifts 225/155 HSPU’s Then, 5-4-3-2-1 Deadlifts 275/185 Strict HSPU’sRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Power Clean (6 Min. EMOM, 2 Reps EM) Metcon (AMRAP – Reps) 14 Min. AMRAP 3 Rounds: 10 Snatches 95/65 10 Burpee Box Jumps 24/20 -Directly Into- 3 Rounds: 10 Snatches 115/75 10 Burpee Box Jumps 30/24 -Directly Into- AMRAP Rounds: 10 Snatches 135/95 10 Burpee Box Jumps 36/30Read more

CrossFit Wreckage – CrossFit **Happy Memorial Day** View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here**Women’s RX = 14#Vest**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.To learn more about Dork click hereRead more