Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: 25 Ft. Bear Crawl 10 Frontal Raises w/ light late 10 Lateral Raises w/ a light plate 10 Air Squats w/ 2 sec. pause Specific: 2×5 Strict Press w/ 2 sec pause overhead (1st set w/ empty barbell, second with a light load)...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM X 9 Minute 1: 10 Banded Pull Throughs + 5 Bootstrapper Squats Minute 2: :40 Step-Ups Minute 3: 6 Up-Downs + 3 Plank Walkouts Specific: 2 sets 5 Tempo Deadlift (2121) 1 set w/ empty barbell, 1 set w/ light-moderate load Weightlifting Deadlift (4X3...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 9 (Inc. Pace each round) 200m Jog 250m Row 12/10 Cal Bike 10 Leg Swings Forward/Back 10 Leg Swings Side/Side Metcon ‘Lungs’ (Time) 100/80 Cal Bike 1 Mile Run 2k Row 32 MIN CAP*last tested 5/12/21 Bright Spot 1-Mile Run (Time) Max Effort...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up Calf Stretch Open Door Stretch, into: 2 Rounds: 30 Single Unders 12 Banded Tricep Extension 8/8 Single Arm DB SDHP 5 Push-Up to Pike Specific: Push-up + DB Snatch P.O.P Skills Jump Rope Skill work with Mute Sports Metcon Push-up Snatch Dub (AMRAP – Rounds and Reps)...Read More

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Warm-up (No Measure) 400m jog Into.. 2 Rounds 5 Pike Push-Ups 20 Plank Shoulder Taps 10 Alternating Bird dog 5 Up-Down Broad Jumps Gymnastics EMOM X 9 EMOM X 9 Min 1: :40 Hollow Hold Min 2: 12 Hollow Rocks Min 3: 12 Supermans Metcon Metcon...Read More

Crossfit Garage – CrossFit Skittles (Time) 20 KB Front Rack Kneel to Stand 35/20 10 Ring Rows 120′ Dual KB OH Carry 35/20 30 Sit-ups 20 KB Front Rack Kneel to Stand 35/20 30 Sit-ups 120′ Dual KB OH Carry 35/20 10 Ring Rows 20 KB Front Rack Kneel to Stand 35/20 Rx+ 20 KB...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 200m Jog Calf Stretch Open Door Stretch PVC Pass Throughs *Get all equipment out and warm up movements* Metcon 9/11 Remembrance WOD (Time) 2001m Row 11 Box Jumps (36″/24″) 11 Thrusters (125#/85#) * Deaths at the Pentagon 11 Burpee Chest-to-Bar Pull-ups 11 Power Cleans (175#/120#) * AA...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 7 with Partner: Partner 1: 200m row Partner 2: 4 Step Ups 4 Kip Swings 4 Single DB Strict Press (per arm) *Partner works through the 3 exercises until partner 1 finishes row Metcon 9/11 Tribute WOD (Partner) (Time) With a Partner: 9 Synchro Burpees...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 8 10 Step-Ups 10 KB Deadlift 10 Jump Squats 20 Bodyweight Russian Twists Skill/Strength E2MOM X 5 Every 2:00 x 5 sets: 6 Seated Box Jumps 10 Russian KB Swings*may progressively increase KB weight Metcon Jump Sit KB Carry (AMRAP – Rounds and...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata (8 Rounds :20 on, :10 off) Set 1: Jump Rope (Single Unders for first 4, Double Unders or Attempts last 4) Set 2: Clean Grip DL for first 4 sets, Muscle Clean for last 4 sets Specific: 3 Sets (first with empty barbell,...Read More