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

CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (4-4-4-4) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 1.5 Mile Bike Buy-In, Then AMRAP: 6 Squat Cleans 135/95 9 Toes to Bar 12 Push-ups**Bike counts against time, but not towards rounds and reps**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Snatch (1RM) **20 Min. to find, Power or Squat** Metcon (Time) 21-15-9-3 SDHP’s 75/55 Sit-ups Hang Power Snatch 75/55 Sit-ups OHWL 75/55 RX+ = 95/65 Bar & GHD’sRead more

CrossFit Wreckage – CrossFit View Public Whiteboard 400m Run (Time) Max Effort 400m Run Metcon (Time) 500m Row/Ski 40 Single Arm DB Hang Clean & Jerk 50/35 30 Box Jump Overs 24/20 20 HSPU’s 10 Double KB Front Squats 53’s/35’s 20 HSPU’s 30 Box Jump Overs 24/20 40 Single Arm DB Hang Clean & Jerk 50/35 500m Row/Ski**If you begin with row, end with ski….and vice versa**Read more