CrossFit Wreckage – CrossFit View Public Whiteboard 100m Row (Time) 100m Row**Sprint 5X, rest between sets. Score is the BEST of your 5 attempts** Metcon (AMRAP – Reps) 16 Min. AMRAP 60 Calorie Row 50 Hang DB Snatches 50/35 40 Toes to Bar 30 HSPU’s 20 SDHP’s 135/95 10 Bar MU’sRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Clean (1RM) **20 min. to find 1RM, power or squat** Metcon (AMRAP – Reps) TABATA! C2B Pull-ups Russian KB Swings 70/53 Bike (Calories) Goblet Squats 70/53**Movements can be done in any order** **Russian swings are to eye level only**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (5-5-5-5) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Zembiec (Time) 5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups 400m RunIn honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007To learn more about Zembiec click here**Women’s RX = 125#Back Squats** **Squat CAN be taken from the rack**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (3-3-2-2-1-1) **If you can’t do weighted, do negatives, or take this time to work on pull-ups** Metcon (Time) 1 Mile Bike -Directly Into- 21 Hang Power Cleans 115/75 21 Sit-ups 21 Front Rack Lunges 115/75 21 Sit-ups 21 Shoulder to Overhead 115/75 – 1 Minute REST- 14 Hang Power Cleans 135/95 14 Sit-ups 14 Front Rack Lunges 135/95 14 Sit-ups 14 Shoulder to Overhead 135/95 -1 Minute REST- 7 Hang Power Cleans 155/105 7 Sit-ups 7 Front Rack Lunges 155/105 7 Sit-ups 7 Shoulder to Overhead 155/105**Rest periods are mandatory & included in total time**Read more