Crossfit Garage – CrossFit CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54) (Time) For time: 3 rounds: 10 handstand push-ups 20 toes-to-bars 2 rounds: 10 strict handstand push-ups 5 rope climbs (15 feet) 1 round: 10 chest-to-wall handstand push-ups 20 muscle-ups Time cap: 15 minutesTo learn more about CFG24 Quarterfinals Workout 3 ( Ages 14-15,...Read More

Crossfit Garage – CrossFit CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54) (Time) For time: 3 rounds: 10 handstand push-ups 20 toes-to-bars 2 rounds: 10 strict handstand push-ups 5 rope climbs (15 feet) 1 round: 10 chest-to-wall handstand push-ups 20 muscle-ups Time cap: 15 minutesTo learn more about CFG24 Quarterfinals Workout 3 ( Ages 14-15,...Read More

Crossfit Garage – CrossFit CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time) 3 rounds for time of: 50 wall-ball shots 50 lateral burpee box jump-overs Time cap: 20 minutes F: 14lb medicine ball, 9-foot target, 20-inch box M: 20lb medicine ball, 10-foot target, 24-inch boxTo learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here...Read More

Crossfit Garage – CrossFit CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time) 3 rounds for time of: 50 wall-ball shots 50 lateral burpee box jump-overs Time cap: 20 minutes F: 14lb medicine ball, 9-foot target, 20-inch box M: 20lb medicine ball, 10-foot target, 24-inch boxTo learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click hereRead More

Crossfit Garage – CrossFit CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps) 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest F: 85lb barbell, 35lb dumbbells, 20-inch box M: 135lb barbell, 50lb dumbbells, 20-inch boxTo learn...Read More

Crossfit Garage – CrossFit CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps) 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest F: 85lb barbell, 35lb dumbbells, 20-inch box M: 135lb barbell, 50lb dumbbells, 20-inch boxTo learn...Read More

Crossfit Garage – CrossFit Run KBS Farmers (AMRAP – Rounds and Reps) – RX – AMRAP 20: 400-m run 50 KB swings (53/70 lb) 400-m single-KB farmers carry – Partners run together and break up the other two movements as needed. Intended Stimulus: -2+ rounds -KBS in sets of 10+ -Farmers carry in 4:00 or...Read More

Crossfit Garage – CrossFit Run KBS Farmers (AMRAP – Rounds and Reps) – RX – AMRAP 20: 400-m run 50 KB swings (53/70 lb) 400-m single-KB farmers carry – Partners run together and break up the other two movements as needed. Intended Stimulus: -2+ rounds -KBS in sets of 10+ -Farmers carry in 4:00 or...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) Run warm-up 1 set: 400-meter run PVC switch game • Athletes stand in a circle, each holding a PVC upright. • Coach calls “left” or “right,” and athletes rotate to the next PVC. • Object: ensure the PVCs do not fall as the athletes rotate. • The...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups Skill Work (Checkmark) Pre-workout: Accumulate: 40 alternating handstand shoulder taps 240416 (Time) – RX – 3 rounds for time with a...Read More