Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 4 RDS (@Increasing Pace) 200m run 8/8 Leg Swings 10 Groiners 10 Lunge with Rotation Calf Stretch Metcon 800 Air Lunges (AMRAP – Rounds and Reps) AMRAP X 25 800m run 40 Air Squats 40 Lunges Rx+ All runs sub 3:55800m = 8 reps 1...Read More

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Warm-up (No Measure) 400m jog into.. AMRAP X 7 8 Samson Lunges 8 KB DL 8 Scorpions 8 Bootstrapper Squats Skill/Strength Bulgarian Split Squat (4×8) KB/DB Bulgarian Split Squat 4×8/leg Metcon Metcon (Weight) EMOM X 15 Minute 1: 12 Russian KB Swings Minute 2: 12 Hand...Read More

Crossfit Garage – CrossFit Snatch Row Walk (Time) 20 DB Snatch (Alt) (50/35) 1000m Row 16 DB Snatch (Alt) 800m Row 12 DB Snatch (Alt) 600m Row 8 DB Snatch (Alt) 400m Row 10 Wall WalksWall walks can be substituted for x100m on Rower. (ie – 8 wall walks or 800m) ()Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009,...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 8 :45 Bike 10 Clean Grip DL 10 Hang Muscle Cleans 10 Elbow Rotations Specific: E2MOM X 3 (1st w/ empty barbell, building) 3 Power Clean with 1 sec pause below knee Weightlifting Power Clean (10×1) Start with moderate and build to heavy...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 1:00 Row (SR 24) 1:00 Row (SR 26) Couch Stretch (1:00/leg) Open Door Stretch Calf Stretch Half Split Stretch 1:00 Low Squat Hold (Stretch Ankles) 1:00 Childs Pose 1:00 Row (Sr 28) 1:00 Row (SR 30+) Specific: Review Burpees over Rower Metcon Row Burp Over...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: 25 Mountain Climbers 10 PVC Pass Throughs 10 Elbow Punches 8 Strict Press Specific: 2 Rounds (1 w/ empty bar, 1 w/ light weight): 3 Dip and Pause 3 Dip and Drive (No Press) 3 Dip, Drive, Press (2 sec pause overhead) Weightlifting...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: 100m run 25 SU/25 DU 5 Plank Walkouts 10 Banded Good Mornings Weightlifting Good Mornings (3×10) @ Moderate Weight *may build as long as form maintains* Metcon DU DL EMOM (AMRAP – Reps) EMOM X 8 20 Double Unders + 1 DL (255/145)...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 6 8 Scap Pull-Ups 8 Small Kip Swings 10 PVC Pass Throughs to Squat 10 PVC Around the Worlds 10 Cossack Squats With Empty Bar: Snatch DL x 3 Down Shrug x 3 Down Shrug w/ elbows x 3 Muscle Snatch x 3...Read More

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Warm-up (No Measure) 400M EZ Jog Into.. EMOM X 6 Minute 1: 8 PVC Pass Throughs + 8 PVC OH Squats Minute 2: 20 Plank Shoulder Taps + Plank Hold in time remaining Minute 3: :20 Pigeon Pose/side Weightlifting EMOM X 10 EMOM X 10 Min...Read More