Crossfit Garage – CrossFit It’s complexcated (Time) 400m Run 3 Barbell Complex 155/115 400m Run 6 Barbell Complex 135/95 400m Run 9 Barbell Complex 115/75 400m Run Rx+ 185/145; 155/115; 135/95Read More

Crossfit Garage – CrossFit Saturday w/ Laura (AMRAP – Rounds and Reps) AMRAP 30 50/40 cal row 40 Alt DB Snatch (50/35) 30 up downs 20 KBS (53/35) 10 devil’s press (50/35)Can do solo or with a partner (one partner working at a time, split reps however you’d like)Read More

Crossfit Garage – CrossFit Skill/Strength Back Squat in 20 min log your heaviest tempo 1×5 set 4 second on the eccentric portion The goal is slow and control Time under tension touch and go again Metcon DU sit up bs (Time) For time 40-30-20-10-5 Double-unders Sit-ups Between each round do 5 x BS at 55%...Read More

Crossfit Garage – CrossFit Skill/Strength Squat Snatch 20 min to build to your heaviest set of 3 reps. aka find your 3RM. This is the priority for the day. Stay here as long as you need, but the class will move on Metcon CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as...Read More

Crossfit Garage – CrossFit Metcon Partner Murph (Time) 1 Mile Run (split evenly) __________ 20 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats __________ 1 Mile Run (split evenly) Rx+ weight vest 20/14 One partner working at a time, must complete full round before partner goes. 10 rounds per partner.Read More

Crossfit Garage – CrossFit Skill/Strength Split Jerk for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps. Metcon shuttle box pull box jump tire flip (Time) for time: 5 rounds: 1 x 50 ft box pull (like a sled pull, easier upside down) 15...Read More

Crossfit Garage – CrossFit Skill/Strength Double-Unders AMRAP 20 stone bear crawl DU (AMRAP – Rounds and Reps) AMRAP in 20 min of: 12 x stone ground to shoulder (athlete choice) 2 x 30 ft bear crawl (down and back) 50 x DU/SU add choices to noteseach mat is 4×6 ft bear and DU inside please...Read More

Crossfit Garage – CrossFit Murph Mode (Time) 800m Run, then: 3 Rounds: 10 Pull-ups 20 Air Squats 3 Rounds: 10 Push-ups 20 Sit-ups, then 800m Run Rx+ Run 1 MILE instead of 800m at beginning and end OPTIONAL: wear a weighted vest WEIGHT VEST WEDNESDAYRead More

Crossfit Garage – CrossFit Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Angie – Intermediate (Time) – INTERMEDIATE – For time: 50 pull-ups 60 push-ups 70 sit-ups 80 squats Angie – Beginner (Time) – BEGINNER – For time: 40 jumping pull-ups 50 hand-elevated push-ups 60 sit-ups 70 squats – Spend...Read More

Crossfit Garage – CrossFit Skill/Strength Deadlift in 20 min log your heaviest tempo 1×5 set 4 second on the eccentric portion The goal is slow and control Time under tension touch and go again Metcon Stones on Monday run DL push ups (Time) 5 rounds for time: 100 m run 9 x Dead Lift at...Read More