WOD – Page 124 – CrossFit Garage

Long Minute

February 11, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Long Minute (Time) Round 1 1000m Row 1 Mile Echo Bike 200 Single-unders 12 Bench Press (155/85) Round 2 750m Row 0.8 Mile Echo Bike 200 Single-unders 10 Bench Press (155/85) Round 3 500m Row 0.6 Mile Echo Bike 100 Single-unders 8 Bench Press (155/85) Round 4 250m Row 0.4 Mile...

I Got 5 On It

February 11, 2022SiteplicityWOD0

Crossfit Garage – CrossFit I Got 5 On It (AMRAP – Reps) Every 5 minutes for 7 Sets 21 Wall-balls (20/14) 15/12 Cal Row 12 Box Jump Overs (24/20) 9 DB Snatch (50/35)

Saturday, February 12

February 10, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Metcon Metcon (Time) 30 RFT W/ Partner 5/4 Cal Bike or 8/6 Cal Row 5 Wall Balls (20/14lbs) 6 DB hang clean and jerk (50/35lbs) 30 MIN CAP Finisher 3 Sets 20 MB Russian Twists 12 Partner Leg Throws Cool Down 1:00 Pigeon Pose/Side

Friday, February 11

February 9, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 20 Jumping Jacks 10 PVC Around the Worlds 3 Inchworms with Push-up 3-5 reps with empty bar: Snatch DL Down Shrug Down Shrug w/ Elbows Muscle Snatch Hang Power Snatch Overhead Squat Power Snatch Squat Snatch Weightlifting Snatch (5×2) E2MOM x 5 sets – Power...

Thursday, February 10

February 8, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 200m run 25 Single Unders → Double Unders/Attempts 10 Alt Samson Lunges 10 Goblet Squats Metcon 800 DB Front Squat Dub (AMRAP – Rounds and Reps) AMRAP X 30 800m run 20 DBL DB Front Squats (50/35lbs) (22.5/15kg) 100 Double Unders Rx+ Jump Rope in Three...

Wednesday, February 9

February 7, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up 2 Rounds: 5/5 DB Strict Press 10 Superman PVC Pass Throughs :30 Groiner Stretch (per leg) 10 Straight Leg Sit-ups Review Shoulder Press, Into.. 1×8 w/ Empty Bar (1 sec pause overhead) 1×5 w/ Light Load Weightlifting Shoulder Press (3×5) 5+ reps last set Metcon ‘Ibtihaj’ (Time) 21-15-9 Thrusters (95/65)...

Tuesday, February 8

February 6, 2022SiteplicityWOD0

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 10 Box Step Over 10 Close Stance Squats 10 Samson Lunges 20 Mountain Climbers Skill/Strength Pistol Progressions 10 Minutes of Unilateral Leg Work/Pistols, Pistol Progression Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 20 20 Tuck Jumps 20 Front Rack DB/KB Lunges...

Monday, February 7

February 5, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Min 1: 8 Good Mornings Min 2: 6 Push-Up to Pike Min 3: 10 Sit-ups Weightlifting Deadlift (3×5) 5+ reps for final set Metcon EMOM DL Max Push Sit (AMRAP – Reps) EMOM X 15 Minute 1: 5 Deadlifts (Athlete’s Choice, Heavy) Minute 2: :45...

Sunday, February 6

February 4, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 200m run 10 Straight Leg Sit-Ups 10 Up-Down DB DL Skill/Strength EMOM X 10 EMOM X 10 Minute 1: 8/8 Banded Pallof Presses Minute 2: 50 Mountain Climbers Metcon Metcon (Time) 5 RFT 10 Up-Down DB Clean (50/35lbs)(22.5/15kg) 25 Sit-Ups 14 MIN CAP Cool...

Mojito

February 4, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Metcon Metcon (Time) Round 1: 1000m Row 1 mile Echo 200 SU 12 Bench Press (135/85) Round 2: 750m Row 0.8 mile echo 150 SU 10 Bench Press (135/85) Round 3: 500m Row 0.6 Mile Echo 100 SU 8 Bench Press (135/85) Round 4: 250m Row 0.4 mile Echo 50SU 6...

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