WOD – Page 125 – CrossFit Garage

Saturday, February 5

February 3, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 200m run 10 DB Sumo DL High Pull (5 ea arm) 10 DB Strict Press 10 Russian KBS 10 air squats 10 Samson lunges 10 Inchworms w/ a push up 1:00 calf stretch Weightlifting Metcon Metcon (AMRAP – Reps) AMRAP x 25 400m run 40 DB Snatch...

Friday, February 4

February 2, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) Calf Stretch, Into: 2 Rounds: 8 Bootstrappers 8 Single DB Front Squat 8 Single DB Push Press 8 Kip Swings 20 Single Unders Skill/Strength EMOM X 9 Minute 1: 4 DB Thrusters Minute 2: 6 T2B/Knee Raises Minute 3: Double Under Progression* *:30 High Jump Singles→ :30 Single/Single/Double→...

Thursday, February 3

February 1, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) 4 RDS of Rowling – 200m RD 1 Penalty-Air Squats RD 2 Penalty-Up Downs RD 3 Penalty-PVC Overhead Squats RD 4 Penalty-Burpees 1 Round – 3 reps each: Snatch Grip DL Down Shrug Down Shrug w/ Elbows Muscle Snatch Hang Power Snatch Power Snatch Full (Squat) Snatch Weightlifting...

Wednesday, February 2

January 31, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Wrist/Forearm Stretch, into: AMRAP X 7 :30/side Groiner 8 Banded Pull-Aparts 8 Muscle Clean 8 Front Squats Review Back Squat 2×3 (1 sec pause) *First set w/ light load, second set with light-moderate Weightlifting Back Squat (1×1) 20:00 to build to 1RM (last seen 10/25) Metcon Squat...

Tuesday, February 1

January 30, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) Quad Stretch Calf Stretch, into: 2 Rounds: 10/8 Cal Bike 200m Jog 10/10 Leg Swings (Forward/Back) 10/10 Leg Swings (Side to Side) Metcon EMOM Echo Cal Run (AMRAP – Reps) EMOM X 30 Minute 1: 12/10 Cal Bike Minute 2: 200m run Minute 3: RestScore: total reps 200m...

Monday, January 31

January 29, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 8 Minute 1: :45 Row (Inc. pace each minute) Minute 2: 6 PVC Pass Throughs + 6 Strict Press Weightlifting Push Jerk (4×5) *build or hold same weight across all 4 sets Metcon “Up Stream” (AMRAP – Rounds and Reps) AMRAP X 12 2 Shoulder to...

Sunday, January 30

January 28, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 7 4 Shuttle Runs (Easy-Moderate) 10 Samson Lunges 10 Wide Stance Air Squats Weightlifting Back Rack Reverse Lunge (3×16 ) Back Rack Reverse Lunge 3×16 (8/leg) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 15 4 Shuttle Runs (20ft/6m) 20 Goblet Lunges (53/35) 20...

Multiplier

January 28, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Multiplier (Time) 3/3 Echo Bike Intervals (:20 Work :30 Rest) 9 DB Power Snatch (50/35) 6 GHD 3 C2B 3/3 Echo Bike Intervals (:20 Work :30 Rest) 9 Wall-Balls (20/14) 6 WB Squats 3 Burpee Over WB 3/3 Echo Bike Intervals (:20 Work :30 Rest) 21 Double-unders 15 Push-ups 9 Air...

Saturday, January 29

January 27, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) “Simon Says” Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 28 (I GO, YOU GO) 9 Box Jump Overs (24/20) 6 Push-Ups 3 T2B Cool Down 1:00 Standing Calf Stretch/Side 1:00 Scorpion Stretch/Side

Friday, January 28

January 26, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 20 High Jump Single Unders 10 Air Squats 8 Push Press Review Clusters, Into.. 3-3-3 2-2-2 1-1-1 (rest :20 between mini sets and 1:30 between total sets) Weightlifting Back Squat Clusters Real (1-1-1) 4 Total Sets 1-1-1 (20 sec between mini sets) -Rest 2:30 between...

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