Crossfit Garage – CrossFit Warm-up (No Measure) – 400m jog – Calf Stretch, then: LINE DRILLS (25’ down w/ light jog back to the start): 25’ Walking Knee Hug* 25’ Walking Figure-4 Stretch* 25’ Quad Stretch* 25’ Toy Soldier Kicks* * 25 reps SU/DU variations between stretches Metcon “Bolt” (Time) 5 Rounds: 400m run 65...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Front Rack Stretch (1:00/side) 2 Rounds: 5 Hang Muscle Cleans :30 Groiner Stretch/side 10 (light) WB Push Press 10 Jump Squats Review Box Squat: 1×10 empty bar Weightlifting Box Squat (4×5) *building across Metcon “Crazy Legs” (AMRAP – Rounds and Reps) AMRAP X 13 12 Hang Power...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2:00 Thoracic Extension Stretch (foam roller), into: AMRAP 6: :40 Bike (at increasing pace) 10 PVC Pass Thrus 5/5 Leg Swings (forward +back) 5 PVC OHS Empty Bar – 3-5 reps: Snatch DL Down Shrug Down Shrug w/ Elbows Hang Muscle Snatch Overhead Squat Hang Power Snatch Hang...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) – 5 Windshield Wipers (per arm), into: EMOM X 6 Minute 1: 3 Push-Up to Pike + 10 Plank Shoulder Taps Minute 2: 8 Straight Leg DL Minute 3: :20 Handstand Hold/Attempt or 1 Wall Walk Review Deadlift Clusters, Into.. 3-3-3 (20 sec between) 2-2-2 (20 sec between)...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) EMOM X 9 Min 1: :45 Bike @ Increasing Pace Min 2: 6 Step-ups + 12 Mtn. Climbers Min 3: :45 Row @ Increasing Pace Metcon “Remote Quarenta” (AMRAP – Rounds and Reps) AMRAP X 25 400m run 40 Lunges 40 Up-Downs 40 Sit-Ups Finisher 3...Read More

Crossfit Garage – CrossFit Order Up (Time) 6 Rounds 400m Run 21 KB Swing (53/35) 14 Single KB Waiter Squat (53/35; 7L/7R) 30 Sit-ups RX+ KB (70/53) ()Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 3 RDS 250m row 8 Scap Pull-ups 8 Banded Lat Pulldowns 200m jog Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 35 W/ Partner: 2k row 50 Pull-Ups 1 Mile Run LEVEL UP OPPORTUNITY: C2B Pull-Ups (Gymnastic Focus) Cool Down 1:00/side Knight Stretch to Hamstring StretchRead More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 200m run 10 Samson Lunges 10 PVC Pass Throughs 10 PVC Overhead Squats Weightlifting DBL DB Bulgarian Split Squat (4×6/leg) (Heavier than last week) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#last tested 6/9 Bright Spot 400m...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 10 Banded Good Mornings 10 Kip Swings 10 Hollow Rocks Review Deadlift Clusters: 3-3-3 (20 sec between) 2-2-2 (20 sec between) Weightlifting Deadlift Clusters 4 Sets: 2-2-1 (20 sec between mini sets) -Rest 2:30 between total sets- Metcon Fran but Not (Time) 21-15-9 Deadlifts (225/155) T2B...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 8 8 Cal Row 8 Barbell SDHP 8 Strict Press 8 Step-Ups Weightlifting E2MOM X 5 E2MOM X 5 5 DB Push Press 5 Tuck Jumps 5 Single DB Thruster Metcon “Remote Fight Gone Bad” (AMRAP – Reps) “Remote Fight Gone Bad” 3 rounds:...Read More