Category

WOD
Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: :10 high knees :10 butt kickers 100-meter jog 50-meter single-arm farmers carry/side 1 set: :10 high knees :10 butt kickers 100-meter run 25-meter farmers carry/side 1 set: :10 high knees :10 butt kickers 100-meter hard run 50-meter farmers carry (fast) 240320 (AMRAP – Rounds and...
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Crossfit Garage – CrossFit Farmers, Runs, C2B (AMRAP – Rounds and Reps) – RX – AMRAP 12: 50-m double-DB farmers carry (35/50 lb) 100-m run 10 chest-to-bar pull-ups Skill Work (Checkmark) Post-workout: Accumulate: 10 Turkish get-ups/arm – Use a single DB or KB. – Build in load as desired through all 10 reps. Stretching (No...
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Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 2:00 run, bike, or row 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats Front Squat (- RX – 5 sets for load: 5 front squats) Warm up to 70% All 5 sets at 70% or greater of 1-rep-max Rest 2-3 min...
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Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 2:00 run, bike, or row 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats Front Squat (- RX – 5 sets for load: 5 front squats – INTERMEDIATE – Same as RX’d – BEGINNER – Same as RX’d ) Stretching (No Measure)...
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Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 2:00 run, bike, or row 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats Front Squat (- RX – 5 sets for load: 5 front squats) Stretching (No Measure) 3 sets: :30 cobra stretch :30 Spiderman stretch, left :30 Spiderman stretch, right
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Crossfit Garage – CrossFit General Warm-up (No Measure) Dynamic warm-up 1 set: :30 hops to a plate :30 mountain climbers :30 up-downs to a plate :30 step-back lunges :30 plate ground-to-overheads – Rest :15 between movements. Progressive wall walk warm-up 1 set: 5 inchworms + 1 push-up/each 10 good mornings 1 set: 3 partial range...
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Crossfit Garage – CrossFit General Warm-up (No Measure) Dynamic warm-up 1 set: :30 hops to a plate :30 mountain climbers :30 up-downs to a plate :30 step-back lunges :30 plate ground-to-overheads – Rest :15 between movements. Progressive wall walk warm-up 1 set: 5 inchworms + 1 push-up/each 10 good mornings 1 set: 3 partial range...
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Crossfit Garage – CrossFit General Warm-up (No Measure) Dynamic warm-up 1 set: :30 hops to a plate :30 mountain climbers :30 up-downs to a plate :30 step-back lunges :30 plate ground-to-overheads – Rest :15 between movements. Progressive wall walk warm-up 1 set: 5 inchworms + 1 push-up/each 10 good mornings 1 set: 3 partial range...
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Crossfit Garage – CrossFit General Warm-up (No Measure) Partner warm-up On an 8:00 clock: Partner 1 | 100-meter run + 50-ft bear crawl Partner 2 | Samson lunges, box step-ups, box-elevated push-ups, hollow rocks – One partner runs and bear crawls while the other moves for as many reps of one movement until they’re done;...
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Crossfit Garage – CrossFit 240317 (Time) 25-20-18-15-10 reps for time of: Box jump overs (20/24 in) Sit-ups hand release push ups
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