Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 10 Plank Shoulder Taps 10 PVC Pass Throughs 10 PVC Around the Worlds 30 Lateral Hops over PVC Weightlifting Shoulder Press (1×1) 15 Mins to build to 1RM Metcon ‘Neddy Lou’ (Time) 2 Rounds: 27 Lateral Burpees over the Bar 21 Clusters (95/65)last tested 4/27 Bright...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 9 15/12 Calorie Row 10 Superman PVC Pass Throughs 10 Scap Pull-Ups 10 Banded Lat Pull Downs 1 Round: 5 Small, Tight Kip Swings 5 Bigger Kip Swings 5 Kip Swings w/ Hip Pop 5 Kipping Pull-Ups or Jumping Negative Pull-Ups Metcon ‘Junko’ (AMRAP – Reps)...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) EMOM X 6 Minute 1: 8 Samson Lunges + 8 Straight Leg Sit-Ups Minute 2: 8 MB Goblet Squats + 8 Groiners Weightlifting Back Rack Reverse Lunges (3×14) Back Rack Reverse Lunges 3×14 (7/leg) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 18 10 Wall Balls...Read More

Crossfit Garage – CrossFit Grounded (Time) 10 GHD 10 Clean (155/105) 400m Run 10 GHD 8 Power Snatch (135/85) 800m Run 10 GHD 6 Thrusters (135/85) 1 Mile RunRead More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 7 Partner 1 rows 250m Partner 2 will perform AMRAP of: 5 Up-Downs 5 PVC Pass Throughs 5 PVC Around the Worlds Weightlifting EMOM x 8 EMOM X 8 Minute 1: 3 Power Snatches (Building slightly above workout pace) Minute 2: 7 Lateral Burpees Over...Read More

Crossfit Garage – CrossFit Warm-up Couch Stretch, Into: AMRAP X 8 250m row 10 Straight Leg Sit-Ups 10 Up-Downs 10 Good Mornings Skill/Strength E2MOM X 4 5 Deadlifts (Building to or slightly above working weight) 2 Bar Facing Burpees CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 3 Rounds: 5/5 Single Arm DB Deadlift 4/4 Single DB Strict Press 8 Scap Push-ups 24 Mountain Climbers Weightlifting Shoulder Press (3×5) *deload 1×5 @ ~40% 1×5 @ ~50% 1×5 @ ~60% Metcon EMOM DB Clean T2B Plank (AMRAP – Reps) EMOM X 20 Minute 1: 12 Alt....Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 200m Jog 8 Scap Pull-Ups 8 Cossack Squats 8 Banded Face Pulls 8 Front Squats – Calf Stretch Weightlifting Pendlay Row (4×6) – building across sets, log heaviest 1×6 Metcon 200 Pull Front (AMRAP – Rounds and Reps) AMRAP X 15 200m run 10 Pull-ups...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) – Thoracic Extension on Foam Roller (2-3 mins) – Banded Delts/Lat Stretch on Rig, Into: 2 Rounds: 12/10 Cal Bike or Row 10 Alt Stationary Ham Scoops 5 Push-up to Pike 10 Alt Scorpion Stretch WOD Build-Up: 2 Rounds: :45 Bike 3 Burpee Metcon “Echo Vision” (Time) Complete...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 3 RDS 10 up-downs 10 PVC Pass Throughs 10 Good Mornings 10 Muscle Cleans 10 Push Press Weightlifting E2MOM X 8 E2MOM X 8 8 Up-Down DB DL + 30 Mountain Climbers Metcon Metcon (Time) For Time: 3 RDS of “DB DT”* Into… 6 RDS of...Read More