Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Bike 1:00 Pigeon/side, into: 2 Rounds: 10 Cossack Squats 5/5 BW or KB Single Leg Deadlift 10 Good Mornings 5 Tempo DL (3030) w/ Light Load 3 Tempo DL (2020) w/ Light-Moderate Weightlifting Deadlift (1×2) 20:00 to build to 2RM Metcon “Trifecta” (Time) 40 Deadlift (135/95) 30...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 200m jog 5/5 Single Arm KB Deadlift 5/5 Single Arm KB Upright Row 5/5 Single Arm Banded Row Weightlifting EMOM X 10 EMOM X 10 Minute 1: 8/8 Pallof Press Minute 2: 8/8 Single Arm KB Swing Metcon “Hush” (AMRAP – Rounds and Reps)...Read More

Crossfit Garage – CrossFit This or That… (Time) 400m Run w/weight vest or WB (20/14) 1 to 10 to 1 Reps ** Pull-ups w/Weight Vest or 20/14 WB Waiter Squats (weight vest & 53/35 KB) or 2 KB **at 5, 10, 5 Rounds 400m Run w/weight vest or WB (20/14) Rx+ Weight vest & WB...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 400m Jog Into… 2 RDS 10 PVC Pass Throughs 10 PVC Around the Worlds 10 Snatch Grip DL 10 Hang Muscle Snatches 10 Sumo DL 10 Upright Rows Metcon Metcon (Time) 30 RFT w/ Partner (I go, you go) 100 m run 5 Hang Power Snatch (95/65lb)(43/29kg)...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 12 Up-Downs 12 Step-Ups 12 Groiners 12 Air Squats to Medball Weightlifting Box Squat (4×3) *building Metcon WB BBJO (AMRAP – Rounds and Reps) AMRAP X 10 40 Wall Balls (20/14) 15 Burpee Box Jump Over (24/20) Bright Spot Wall BallsRead More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 10 Cal Row 10 PVC Around the World 5/5 Leg Swings (forward/back + side to side) 8 Jump Squats Review Split Jerk, Into.. 1×5 w/ 2 sec pause in receiving position (Light Load) 1×3 w/ 1 sec pause (Light-Moderate Load) Weightlifting Split Jerk (5×2) *building Metcon...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 5 100m run 5 Plank Walkouts 10 PVC Good Mornings 10 Superman PVC Pass Throughs Review Deadlift Clusters, Into.. 2-2-2 (20 sec between) 1-1-1 (20 sec between) Weightlifting Deadlift Clusters (4×3) 4 Sets: 1-1-1 (20 sec between mini sets) -Rest 2:30 between total sets-*heavier than last...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 4 Rounds: :30 Bike (increase pace each round) :30 Groiners :30 Deadbugs :30 Bike :30 Birddogs Metcon ‘Whole Lotta Tabata’ (AMRAP – Reps) Tabata 1 (8 Rounds :20 on, :10 off) Cal Bike -Rest 1 min- Tabata 2 (8 Rounds :20 on, :10 off) Sit-Ups -Rest 1 min-...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 25 Single Unders (Switch to DU at halfway point) 10 Elbow Rotations 5 WB Clean Pulls – Calf Stretch Empty Bar: 3-5 reps Clean DL Down Shrug Down Shrug w/ elbows Clean Pull Power Clean Squat Clean Weightlifting 3 Clean Pulls + 1 Clean (E2MOM...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 10 Superman PVC Pass Throughs 10 PVC Straight Arm Lat Pulldowns 10 PVC Lat Pulldowns 10 V-Ups 10 Step-Ups Weightlifting EMOM X 12 EMOM X 12 Minute 1: 8 Renegade Rows Minute 2: 10 Hollow Rocks Minute 3: 10 V-Ups Metcon Metcon (Time)...Read More