Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 8 12/10 Cal Row 8 Push-Up to Pike 8 Straight Leg Sit-Up Weightlifting DB Floor Press (4×8) DB Floor Press 4×8 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 8 10 Burpees 20 Sit-Ups -Rest 4 Mins- AMRAP X 8 20 Up-Downs 20...Read More

Crossfit Garage – CrossFit FLOW WOD (Time) 800m Run 20-30 Deadlift (45-35) 20-30 Hang Power Clean 20-30 Press 50 Cal Echo 20-30 Back Squat 20-30 Barbell Row 20-30 Alt Split Jerk 50 Cal Row 20-30 Reverse Lunge 20-30 Hang Power Snatch 20-30 Floor Press **Focus on quality of movement with empty barbell and recoveryRead More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) “Bring Sally Up” w/Plate Presses and Holds Into.. 3 RDS 20 Jumping Jacks 10 MB Front Squats 10 KB DL Skill/Strength EMOM X 9 EMOM X 9 Min 1: 5 Filly Press + :20 Hold (R ARM) Min 2: 5 Filly Press + :20 Hold (L...Read More

Crossfit Garage – CrossFit Warm-up 2 Rounds: 5/5 Windshield Wipers 10 Cat-Cow 10 Deadbugs, into… AMRAP X 8 2 Inchworm to 10 Plank Shoulder Taps 6/6 DB SDHP 10 Box Step Overs CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 400M Jog Into.. EMOM X 6 Minute 1: 8 PVC Pass Throughs + 8 PVC OH Squats Minute 2: 8 Hollow Rocks + 8 Supermans Minute 3: :20 Pigeon Pose/side Skill/Strength EMOM X 10 EMOM X 10 Min 1: 5 Overhead Squat (Use a broom or...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 9 10/8 Cal Bike (@ Increasing Pace) 10 Clean Grip Deadlift 10 Muscle Cleans 10 Elbow Punches Weightlifting DB Deadlift (3×10) DB Deadlift 3×10 Metcon Metcon (Time) For Time: 10-20-30 DB Power Cleans Jumping Lunges 10 MIN CAP Finisher 3 Sets 20 Alternating Single...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Open Door Stretch (:30/side) Thoracic Rotation (:30/side) Pigeon Stretch (1:00/side) Low Squat Hold/Ankle Stretch holding plate, into: 2 Rounds: 8 Cossack Squats 6 Up Downs to Plate 8 Bootstrappers 6/6 Single Leg Glute Bridge Back Squat Warmup: 1×8 Empty Bar – spend ~8:00 building to working weight –...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 200m row 8 Up-Down DB DL 4/4 Single DB Push Press PVC External Rotation Stretch Review Strict Press, Into.. 1×5 w/ Light Load 1×3 w/ Light-Moderate Load 1×2 w/ Moderate Load Weightlifting Shoulder Press (3×1) 1+ reps on final set Metcon AMRAP 1k Box Devils...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 3 RDS 200m Jog 10 Step Ups 10 Scap Push-Ups 5 Push-Up to Pike Weightlifting Double DB Bent Over Row (4×8) Double DB Bent Over Row 4×8 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 18 20 Goblet Lunges 200m Single Arm Farmers Carry 10/10...Read More

Crossfit Garage – CrossFit Max Swolehouser (AMRAP – Reps) Max Bench Press Reps Until 100 Echo Cals Max Bench Press (135/85) Rotate every break in reps: 20/16 Echo Cals** 400m Run** Rx+ 155/105 **Must complete in 3:30, 5 burpee pull-ups when >3:30Read More