Crossfit Garage – CrossFit PP, Burpees, Cal row (Time) – RX – 5 rounds for time: 10 push presses (65/95 lb) 12 lateral burpees over the bar 20/25-calorie row 18 minute time-cap Intended Stimulus: -11:00-16:00 -PP in 1-2 sets -Burpees < 1:00 -Row < 1:30 Skill Work (Checkmark) Post-workout: Accumulate: 75 hollow rocks Stretching (No...Read More

Crossfit Garage – CrossFit Back Squat (- RX – For load: 10-10-10-10-10) Intended Stimulus: -5 sets of heavy weight -All sets > 70% -Lift every 4:00 -Sets @ same weight or add 5-10# per set Stretching (No Measure) 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/legRead More

Crossfit Garage – CrossFit General Warm-up (No Measure) 3 sets: :30 air squats :30 up-downs :30 rest 3 sets: :30 bottom of squat hold :30 burpees Back Squat (- RX – For load: 10-10-10-10-10 Back squat – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: 6-6-6-6-6 Back squat) Stretching (No Measure) 2 sets:...Read More

Crossfit Garage – CrossFit Back Squat (- RX – For load: 10-10-10-10-10) Intended Stimulus: -5 sets of heavy weight -All sets < 70% -Life every 4:00 -Sets @ same weight or add 5-10# per set Stretching (No Measure) 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/legRead More

Crossfit Garage – CrossFit K2E and Bike (Time) – RX – 3 rounds for time: 25 knees-to-elbows .81 mile/1.15 mile Echo Bike 18 minute time-cap Intended Stimulus: -12:00-16:00 -K2E < 1:30 -Bike < 4:00 Core Cash Out (Time) 2 Rounds: 30 WB Sit-ups (athlete chooses weight) 25 WB Russian Twists with straight legs 20 Tuck...Read More

Crossfit Garage – CrossFit K2E and Bike (Time) – RX – 3 rounds for time: 25 knees-to-elbows .81 mile/1.15 mile Echo Bike 18 minute time-cap Intended Stimulus: -12:00-16:00 -K2E < 1:30 -Bike < 4:00 Stretching (No Measure) 2 sets: :30 couch stretch/side :30 doorway pec stretch/sideRead More

Crossfit Garage – CrossFit General Warm-up (No Measure) 3 rounds: 2:00 C2 Bike 1:00 Samson lunge stretch/leg 10 alternating single-leg V-ups :30 Superman hold 10 alternating plank reach throughs 240404 (Time) – RX – 3 rounds for time: 25 knees-to-elbows 1,200/1,500-m C2 Bike – INTERMEDIATE – 3 rounds for time: 25 knees-to-armpits 1,200/1,500-m C2 Bike...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) 3 sets: 10 arm circles forward 10 arm circles backward 5 left-arm kettlebell presses 50-ft single-arm overhead kettlebell carry 5 right-arm kettlebell presses 50-ft single-arm overhead kettlebell carry 5 push-ups 1 wall walk 240403 (AMRAP – Reps) – RX – Complete as many rounds as possible in...Read More

Crossfit Garage – CrossFit BJs & HSPU (AMRAP – Reps) – RX – AMRAP x9: 2-4-6-8… etc. Box jumps (20/24 in) Handstand push-ups Intended Stimulus: -Goal into round of 14 -15+ BJs/minute -HSPU in 2 sets for most rounds Skill Work (Checkmark) Post-workout: For completion: 50 KB shoulder presses – Use the same load for...Read More

Crossfit Garage – CrossFit BJs & HSPU (AMRAP – Reps) – RX – AMRAP x9: 2-4-6-8… etc. Box jumps (20/24 in) Handstand push-ups Intended Stimulus: -Goal into round of 14 -15+ BJs/minute -HSPU in sets of 2 for most rounds Skill Work (Checkmark) Post-workout: For completion: 50 KB shoulder presses – Use the same load...Read More