Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: :45 Bike or Row @ Increasing Pace Minute 2: 8 PVC Pass Throughs + 8 Snatch Grip Push Press /OHS/Power Snatch (empty bar) Empty bar: Snatch DL w/ Pause below knee x 2 Down Shrug x 3 Down Shrug w/ elbows x 3...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Front Rack Stretch, into: AMRAP X 6 8/6 Cal Bike 6 Barbell Sumo DL 6 Upright Rows 6 Cossack Squats E2MOM X 3 Set 1: 10 Front Squats + 10 Elbow Rotations (empty bar) Set 2: 8 Front Squats (Light-Mod/ 40-50% or 3-4 RPE) Set 3: 6...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Thoracic Extension (on foam roller), into, 2 Rounds: 10 PVC Pass Throughs 10 PVC Around the Worlds 3/3 Windshield Wipers 5 Shoulder Press (empty bar) Push Jerk : 2×5 w/ 1 Sec Pause Overhead (first with empty bar, second with light load) Weightlifting Push Jerk 18:00 to establish...Read More

Crossfit Garage – CrossFit Hard Core (AMRAP – Rounds and Reps) 28 Min AMRAP 5 WB GHD Sit-ups (14/8) or 15 plated sit-ups (25/15) 10 Bench Press (115/75) 15/12 Cal Echo 20 Standing WallBall Twist (14/8) 400m Run RX+ wallball (20/14) bench (155/115)Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 7 10/8 Cal Bike 10 KB DL 10 Step-Ups 10 Tuck Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 30 60/50 Cal Bike 40 Russian KB Swings (53/35) 20 Box Jumps (24/20) 2/2 Turkish Get-Up Cool Down 1:00 Feet Up The Wall Stretch...Read More

Crossfit Garage – CrossFit Warm-up Metcon Michael Cawley (AMRAP – Rounds and Reps) 50 Thrusters (45/35) 40 Power Snatch (95/65) 30 Back Squat(135/95) 16 Power Cleans (155/105) AMRAP 45 Minutes Cool Down 1:00 Banded Hamstring StretchRead More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 200m run @ Increasing Pace 10 Superman PVC Pass Throughs 10 Jump Squats 10 Tuck-ups With empty barbell: Elbow Rotations Down Shrug x 3 Down Shrug w/ Elbows x 3 High Hang Muscle Clean x 3 High Hang Clean x 3 Hang Clean x 3 Weightlifting...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 10 Banded Tricep Ext. 10 Plank Shoulder Taps 5 Push-Up to Childs Pose, into: – Open Door Stretch Weightlifting Bench Press (1×5) 18:00 to establish a new 5RM Metcon Floor Press Up Down Deficit (AMRAP – Reps) EMOM X 15 Minute 1: 12 DB Floor...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-Hollow Rocks RD 3 Penalty-Scap Pull-Ups RD 4 Penalty-Jumping Pull-Ups RD 5 Penalty-Kip Swings Metcon Metcon (Time) For Time: 1 mile run 30 DB Bent Over Rows 1200m run 20 DB Bent Over...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 10 Step-Ups 10 Lunges with Twist 10 Alt. DB Snatches :20 Plank Hold Empty Bar (3 reps): Snatch DL w/ Pause below Knee Down Shrug Down Shrug w/ elbows Muscle Snatch from below knee Overhead Squat Hang Snatch Snatch w/Pause below knee Weightlifting 1 Snatch...Read More