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

Crossfit Garage – CrossFit Back to Bella’s (AMRAP – Rounds and Reps) 32 Min AMRAP 3 Bella Complex (115/85) 6 Pull-ups 9 GHD 400m Run (100m = 1 rep) RX+ 155/115Bella Complex 1 Clean 1 Shoulder-to-Overhead 1 Front Squat 1 Shoulder-to-OverheadRead More

Crossfit Garage – CrossFit Metcon Cindy on a boat (Time) For time: Row 500m 5 rounds of cindy Row 500m 4 rounds of cindy Row 500m 3 rounds of cindy Row 500m 2 rounds of cindy Row 500m 1 round of cindy Rx+ with a weight vest 20/14Read More

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 9 Minute 1: 10 Up-Down DL Minute 2: :45 Plank Minute 3: 10 Alt. DB Snatches Review Split Jerk Weightlifting Split Jerk (5×3) *build or hold same moderate weight across Metcon “The Devil Went Down to Georgia” (AMRAP – Rounds and Reps) AMRAP X 10 1,2,3,...Read More