CrossFit Wreckage – CrossFit View Public Whiteboard Push Press (2-2-2-2-2-2) Metcon (Time) 2 Mile Bike 50 Double Unders 30 Single Arm DB Hang Clean & Jerks 50/35 50 Double Unders 40 Power Snatches 75/55 50 Double Unders 30 Single Arm DB Hang Clean & Jerks 50/35 50 Double Unders 2 Minute Plank Hold**Plank does not have to be unbroken, just add up to 2 minutes**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Pull-ups (5-5-5-5) **If can’t do weighted take this time to work on pull-ups or do negatives** Metcon (Time) 800m Ski Erg -Directly Into- 3 Rounds: 21 Deadlifts 165/110 15 Toes to Bar 9 Front Squats 165/110Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Metcon (AMRAP – Rounds and Reps) 21 Min. AMRAP 18 Sit-ups 15 KB Swings 53/35 12 Step-ups 20″ w/ KB 53/35 9 HSPU’s 6 Single Arm DB Thrusters 50/35 3 Bar Muscle-ups**KB can be held in any position for step-ups**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Clean Complex (1RM) -Clean -Hang Clean -Jerk**Cleans can be power or squat** Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 20 Pull-Ups Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed) 30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)To learn more about Three Wise Men Tribute click hereRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (3-3-2-2-1-1) Metcon (Time) 1000m Row 50 Slam Balls 30/20 40 Hand Release Push-ups 30 Hang Clean & Jerks 95/65 20 SDHP’s 95/65 10 Overhead Squats 95/65Read more