Crossfit Garage – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Jog Into.. LINE DRILLS (25’ down w/ light jog back to the start) 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip 25’ Karaoke (R) 25’ Karaoke (L)...Read More

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Warm-up (No Measure) 2 RDS 12 Duck Walk Steps 10 Groiners 8 Scap Push-Ups 5 Dive Bomb Push-Ups 8 Scap Pull-Ups 5 Kip Swings Weightlifting Paused Back Squat (4×10 (Heavier than last week if possible)) Metcon “DB CINDY” (AMRAP – Rounds and Reps) “DB Cindy” AMRAP...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) Tabata 1 (:20 on, :10 off): Movement 1: Strict Press Movement 2: Up-Downs Tabata 2 (:20 on. :10 off): Movement 1: Push Press Movement 2: Step-ups Specific: 1. Jump and land with hands at the side X 3 2. Jump and land with hands at...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds: 10 Birddogs 5/5 Single DB Strict Press 10 DB Straight Leg Deadlifts 8 Air Squats (1 sec pause in bottom of squat) Weightlifting Deadlift (4×3 @ 85% of 1RM) Metcon EMOM 12 DL Thruster (AMRAP – Reps) EMOM X 12: Minute 1: 4...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: 200m row 10 Straight Leg Sit-Up 10 Kip Swings, then: – :30 Banded Lat Stretch (per side) Skill/Strength EMOM X 10 Minute 1: 6-10 Strict Pull-Ups Minute 2: 1/1 Turkish Get-UpLog KB/DB weight for TGU and strict pull-ups in Bright Spot Metcon AMRAP...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds: 7/5 Cal Bike (Increasing Pace) 10 PVC Pass Throughs 10 PVC Around the Worlds 10 Air Squats→ 10 Narrow Air Squats→ 10 Jump Squats Weightlifting 1 Power Clean + 1 Squat Clean Every :90 x 10 Sets *building* Log heaviest/last complex as 1×1...Read More

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into.. 3 RDS 5/5 Single Arm KB Suitcase Deadlift 20 Plank Shoulder Taps 6 Strict Press Into.. 400m run Skill/Strength EMOM x 12 EMOM X 12 Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase...Read More

Crossfit Garage – CrossFit WOD on the Whiteboard (Time) WOD will be on the WhiteboardRead More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Medball Tic Tac Toe (3-4 Rounds) Penalty 1- 10 Air Squats Penalty 2- 10 Up downs Penalty 3- 10 Push Ups Penalty 4- 10 Burpees Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 28 W/ Partner 30 Thrusters (95/65) 40 Up-Downs 50 Wall...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds @ Increasing Pace: 8/6 Cal Bike or Row :30 Groiners (each leg) 10 Cossack Squats 10 Scap Pull-Ups – Quad Pull Specific: 2 Sets: 8 Tempo Back Squats (2321) *First set w/ empty barbell, second set with light load Weightlifting Paused Back Squat...Read More