CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (3-3-3-3-3) **If you can’t do weighted, work on strict or negatives** Metcon (Time) 1 Mile Bike 20 Back Squats 185/125 30 HSPU’s 40 Lunges w/ KB 53/35 50 Single Arm DB Hang Clean & Jerks 50/35 60 Slam Balls 30/20**Squats CAN be taken from rack** **KB can be held in any position for lunges**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile Run Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn more about Danny click here**Women’s RX = 20″Box, 75#PP**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Clean and Jerk (1RM) **20 Min. to Find, Squat or Power** Metcon (AMRAP – Reps) 5 Min. AMRAP 10 Deadlifts 135/95 10 Burpees 10 Wall Balls 20/14 -1 Minute REST- 5 Min. AMRAP 8 Deadlifts 185/125 8 Lateral Bar Hops Burpees 8 Wall Balls 20/14 -1 Minute REST- 5 Min. AMRAP 6 Deadlifts 225/155 6 Bar Facing Burpees 6 Wall Balls 20/14Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (4-4-4-4) Metcon (Time) 1000m Row -Directly Into- 10-9-8-7-6-5-4-3-2-1 Power Cleans 155/105 Hand Release Push-ups Toes to BarRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75# 12 Burpees 12 Overhead Squats, 115# / 75# 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75# 12 Burpees 12 Overhead Squats, 115# / 75#Read more