Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 8 200m row 8/8 Single Arm KB Suitcase DL 10 Straight Leg Sit-Ups Weightlifting DBL DB Snatch (5×5) E2MOM X 5 5 DBL DB Snatch Metcon Metcon (Weight) EMOM X 18 Minute 1: 6 DBL DB Snatch Minute 2: 12 DBL DB/KB DL Minute...Read More

Crossfit Garage – CrossFit Slow n’ Steady (AMRAP – Reps) 40 Min EMOM 10 Rounds Min 1: 12/8 Cal Rows Min 2: 10 Wall-balls (20/14) Min 3: 8 DB Bench Press (35/20) Min 4: 6 Squat Cleans (155/105) Rx+: DB Bench (50/35); Cleans (185/135)Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 200m Jog 10 Superman PVC Pass Throughs 10 Hollow Rocks 10 Boot Strapper Squats Weightlifting Metcon (AMRAP – Rounds and Reps) AMRAP X 18 100M Run 5 Bent Over Rows 10 Air Squats Metcon EMOM X 12 EMOM X 12 Minute 1: 8...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) Tabata x 2 Tabata 1: Single Unders + Kip Swings* Tabata 2: Double Unders + Air Squats* *Alternate between movements within the 8 sets of Tabata Gymnastics EMOM X 10 EMOM X 10 Minute 1: 10 Bent Over Rows Minute 2: 6 Push-Ups + 6 Dips...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 8/6 Cal Bike 5 Push-Up to Pike 10 KB Straight Leg DL Weightlifting EMOM X 10 EMOM X 10 Minute 1: 8 DB Floor Press Minute 2: 12 Push-Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 15 20 Burpee DB Deadlift...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 1:00/Side Banded Hip Distraction into.. 3 RDS 10 Up-Down 8 Bootstrapper Squats 10 Step-Ups (Can Switch to Box Jumps for Rds 3 and 4) Weightlifting Goblet Squat Clusters Goblet Squat Clusters 4 Total Sets 5-4-3 (20 sec between mini sets) -Rest 2:00 between total sets- Metcon...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 5 RDS of “Rowling” 250m RD 1 Penalty-Superman PVC Pass Throughs RD 2 Penalty-Tuck Ups RD 3 Penalty-Mountain Climbers RD 4 Penalty-Hollow Rocks RD 5 Penalty-V-Ups Metcon Metcon (Time) For Time: 30 V-Ups 1 Mile Run 30 V-Ups 1 Mile Run 30 V-Ups 26 MIN CAP...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 1:30 Bike @ Casual Pace AMRAP X 5 10 Bootstrapper Squats 10 Pass Throughs 10 PVC Around the Worlds 10 Cossack Squats Weightlifting 3 DB Power Clean + 3 DB Jerk E2MOM X 6 3 DB Power Clean + 3 DB Jerk Metcon “DB Grace” (Time)...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 5 RDS 4 Shuttle Runs @ Easy-Moderate Pace 10 KB DL 10 Air Squats Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 26 20 Shuttle Runs (50ft/15m) 20 Russian KB/DB Swings 20 KB SDHP 20 Cossack Squats Cool Down 1:00/Side Seated Hamstring Stretch 1:00/side Couch...Read More

Crossfit Garage – CrossFit Back and Forth (AMRAP – Rounds and Reps) 30 Min AMRAP 15/11 Echo Cals 10 DB Shoulder Rack Squats (35/20) 30 Ft DB Shoulder Rack Lunge (35/20) 10 DB Shoulder Rack Thrusters (35/20) 750m Row 10 DB Shoulder Rack Thrusters (35/20) ….back Rx+ (50/35)30ft Lunge = 5 Reps Salar 15# DBRead More