Crossfit Garage – CrossFit Metcon Dream Boat (Time) 21-18-15-12-9-6-3 Calorie Row Strict Press (75/55)Great combination of monostructural cardio and strict upper body pressing today after all the slow volume of Murph Metcon (No Measure) -5 sets of 25 ft walking lunges -3×15 situps (controlled) Cool down SPEND 20 MINUTES STRETCHING IF YOU DID MURPH ON...Read More

Crossfit Garage – CrossFit Weightlifting Back Squat (7×2) build to 85-90% or maybe 5 lbs more than last time Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Read More

Crossfit Garage – CrossFit Weightlifting Clean Complex (15 min for daily 1 RM) 1 Power Clean 1 Hang power clean 1 Front Squat Metcon Bouncy House (3 Rounds for reps) AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Calorie Row Rest 4:00 AMRAP 4: 2...Read More

Crossfit Garage – CrossFit Weightlifting Dumbbell Bench Press (4×8 ) Metcon “Bran” (Time) For Time 21-15-9 Thrusters 115/80# Bar facing burpeesRead More

Crossfit Garage – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here20/14#...Read More

Crossfit Garage – CrossFit Metcon Partner Mayhem (2 Rounds for reps) 4 person team Team members 1 and 2 should complete the following within 7 minutes AMRAP: 100m sprint (2 reps) 5 burpees 10 deadlifts (185/135 5 pull ups -3 min rest between switching – At the same time, team members 3 and 4 should...Read More

Crossfit Garage – CrossFit Metcon Coaching Focus -Double Unders Rope Burn (Time) Rx 240 Single-unders 60 Cal Row 60 Sit-ups 180 Single-unders 45 Cal Row 45 Sit-ups 120 Single-unders 30 Cal Row 30 Sit-ups Rx+ 120 Double-unders 60 Cal Row 60 Sit-ups 90 Double-unders 45 Cal Row 45 Sit-ups 60 Double-unders 30 Cal Row 30...Read More

Crossfit Garage – CrossFit Weightlifting Shoulder Press (4×3 @80-85%) Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Read More

Crossfit Garage – CrossFit Metcon Ring Pull ups (AMRAP – Reps) Rx Max effort ring rows Rx+ Max effort ring pull ups Partner 10 rounds (Time) 10 rounds (5 each; I go you go) 15 push ups 12 toes to bar 9 deadlifts 135/95 6 hang power Cleans 3 push jerks Rx+ 10 rounds (5...Read More

Crossfit Garage – CrossFit Metcon Metcon (Time) 2 person Team: 100 DU/300 SU 50 Pull ups 40 OHS 75/55 30 Cal Row 20 ring dips 30 Cal Row 40 Thrusters 75/55 50 T2B 100 DU/300 SU Metcon 11 AM Metcon (AMRAP – Rounds and Reps) AMRAP 18 30 Cal Row 25 Air squats 20 Push...Read More