Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 10 Banded Good Mornings 10 Kip Swings 5 Up-Downs E2MOM X 3 (Building): 3 Tempo DL (2121) Weightlifting Tempo Deadlift Real (5×3) Clean Grip (2121)Every 2:30 x 5 sets: 3 Tempo DL (2121) + 8-10 Strict Pull-ups (increase by 1-2 reps) Metcon Deadlift Pull-Up (Time) 21-15-9...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 200m jog 5/5 Leg Swings 20 Plank Shoulder Taps 8 Strict Press (1-sec pause overhead) Weightlifting Split Jerk (2×3 2×2 1×1) *build across all 5 sets Metcon Bizarro Jackie (Time) 800m run 50 Thrusters (45/35) 30 HSPU*On a 14:00 running clock: Perform ‘Bizarro Jackie’ and...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: :30 Bike/Row (Inc. pace each round) :30 Groiners :30 Down Dog to Cobra :30 Bike/Row :30 Birddogs Metcon ‘Whole Lotta Tabata’ (AMRAP – Reps) Tabata 1 (8 Rounds :20 on, :10 off) Cal Bike -Rest 1 min- Tabata 2 (8 Rounds :20 on, :10 off) Sit-Ups...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) Tabata 1 Movement 1: Single Unders Movement 2: Push-Up to Pike Tabata 2 Movement 1: Straight Leg Sit Up Movement 2: Plank on Hands Skill/Strength EMOM X 12 EMOM X 12 Minute 1: 12 Push-Ups Minute 2: :30 Hollow Hang Metcon Metcon (AMRAP – Rounds and Reps)...Read More

Crossfit Garage – CrossFit Start Your Engine (Time) 9-12-15-18-21 Echo Cals Row Cals Run 200m rest 3 minutes 9-12-15-18-21 Wallballs Deadlift (155/105) Double-Unders (4x the reps)2:1 SU’s for Rx DU’s: 36-48-60-72-84Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 3 RDS @ Increasing Pace 8 Front Squats 8 Push Press 8 Box Step Overs 8 Russian KB Swing Metcon Partner Thruster Box Jump Over American KB Swing (Time) 5 RFT W/ Partner 20 Thrusters (95/65) 40 Box Jump Overs (24/20) 60 American KB Swings (53/35) 26...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: :45 Bike Minute 2: 4 Bar Good Mornings + 8 Bent Over Rows Minute 3: 8 Scap Pull-Ups + 6 Kip Swings 2 Sets: 4 Tempo DL (2121) (building) Weightlifting Tempo Deadlift Every 2:30 x 5 sets: 4 Tempo Deadlift (2121) + 6-8...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 3 RDS :30 row (Arms only) :30 row (Arms and Torso) :30 row (full body) :30 rest Metcon Metcon (Time) For Time: 1 mile run 100 Burpees 28 MIN CAP Weightlifting Overhead Squat (3×8 (with light-moderate weight)) Cool Down 1:00 Banded Lat Stretch/SideRead More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 50 ft. Bear Crawl 10 PVC Pass Throughs 10 Muscle Cleans 10 Push Press Weightlifting DB Split Jerk w/ 1 sec. Pause Overhead (5×5) 5×5 DB Split Jerk w/ 1 sec. Pause Overhead Metcon Remote Grettel (Time) 10 Rounds for Time: 3 DBL...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Short line drills – 6 mats down, jog back to start: – Lunge with a Twist – Frankenstein Walk – Broad Jump + Vertical Jump —> 3 Burpees – Alternating Side Lunges – High knees (accumulate 40) – Butt Kicks (accumulate 40) – Bear Crawl —> 8 Cossack...Read More