CrossFit Wreckage – CrossFit View Public Whiteboard Overhead Squat (2-2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 7 SDHP’s 95/65 7 Hang Power Cleans 95/65 7 Thrusters 95/65 100m Plate Carry 45/25Read more

CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here**Women’s RX = 185#DL, 20″Box** Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click here**Women’s RX = 20″Box**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (Time) 21-18-15-12 Thrusters 95/65 Toes to Bar Slam Balls 30/20Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Hang Clean (6 Min. EMOM, 2 Reps EM) **Power or Squat** Metcon (AMRAP – Reps) 5 Min. AMRAP 500m Ski Erg With Time Left Max Snatches 115/75 -1 Minute Break- 5 Min. AMRAP 1 Mile Bike With Time Left Max DB Hang Clean & Jerks 50/35 -1 Minute Break- 5 Min. AMRAP 100 Double Unders With Time Left Max Bar Facing Burpees**Score is the Snatches, C&J, and Burpees combined**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard 800m Run (Time) Max Effort 800m Run Metcon (Time) 3 Rounds 300m Row 15 DB Step-ups on 20″ Box 50/35 -Directly Into- 2 Min. Plank Hold -Directly Into- 3 Rounds 30 KB Swings 70/53 15 Weighted KB Lunges 70/53**Single DB – can be held any position for step-ups** **KB can be held in any position for lunges** **Plank Hold does NOT have to be unbroken, just add up to 2 minutes**Read more