WOD – Page 139 – CrossFit Garage

Wednesday, October 6

October 4, 2021SiteplicityWOD0

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 200m run 10 KB Deadlift 10 Kip Swings 10 Banded Lat Pulldown Metcon Metcon (Time) 3 RFT 400m Run 21 DB/KB Swings 12 DB Rows LEVEL UP OPPORTUNITY: All runs sub 1:45 (Conditioning Focus) Finisher EMOM X 12 Minute 1: 200m run Minute...

Tuesday, October 5

October 3, 2021SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 8 PVC Pass Throughs 8/8 Leg Swings (forward + lateral) 8 Alt Scorpion Stretch 50′ Light KB Suitcase Carry (per hand) Specific: Snatch DL x 4 Down Shrug x 4 Down Shrug w/ elbows x 4 Muscle Snatch x 4 Hang Power Snatch x 4 Skill/Strength...

Monday, October 4

October 2, 2021SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 150m row (@ Inc. Pace) 4/4 Single Leg Empty Bar DL 8 Glute Bridge with 3-sec hold @ top 8 Birddogs Specific: 2 sets 3 Tempo Deadlift (3331) *Start with light load, second set light-moderate* Weightlifting Deadlift (4×2 @ 95% of 1RM) Metcon DL Cal...

Sunday, October 3

October 1, 2021SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 10 Single Arm DB Floor Press (R Arm) 10 Single Arm DB Floor Press (L Arm) 10 Goblet Squat (1 sec pause) 10 Groiners 10 Deadbugs Weightlifting Bench Press (3×12) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 12 10 Single Arm DB...

Step Up Clean Up

October 1, 2021SiteplicityWOD0

Crossfit Garage – CrossFit Step Up Clean Up (Time) 300 DB Box Step-ups (35/20; 24/20)* *Every 5 minutes 12 Cal Row 9 Pull-ups 6 Power Clean (155/1115) Rx+ DB (50/35); Clean 185/135 Step Up Clean Up (Time) 300 DB Box Step-ups (35/20; 24/20)* *Every 5 minutes 12 Cal Row 9 Pull-ups 6 Power Clean (155/1115)...

Saturday, October 2

September 30, 2021SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) Partner A: Row 250m Partner B: with empty bar: – 10 Elbow Rotations – 5 Deadlift – 5 Muscle Clean – 5 (light) KBS *partners switch once Partner A reaches 250m* – Repeat 4 times total (two per partner) Metcon Glenn Miller Memorial WOD (Partner) (Time) Buy-In: 1,958m...

Friday, October 1

September 29, 2021SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) TABATA X 2 (8 rounds :20 on, :10 off) #1: Movement 1: Bike Movement 2: Air Squats Rest 1 minute #2: Movement 1: Jump Rope Movement 2: Jump Squats Specific: 2 SETS 5 Tempo Back Squats (2321) *First set w/ light load, second set with light-moderate load Weightlifting...

Thursday, September 30

September 28, 2021SiteplicityWOD0

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Warm-up (No Measure) 3 RDS 10 Cossack Squats 10 MB Thrusters 5 Push-Up to Pike 5 Strict Press Weightlifting 2 DB Cleans + 2 DB Push Jerk + 1 DB Split Jerk Every 2:30 x 8 Sets 2 DB Cleans + 2 DB Push Jerk +...

Wednesday, September 29

September 27, 2021SiteplicityWOD0

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 6 200m run 5 Plank Walkouts 10 PVC Good Mornings 10 Superman PVC Pass Throughs Weightlifting DB Tempo Deadlift (4×8) DB Tempo Deadlift 4×8 (4 sec on the way up and down) Metcon Metcon (Time) For Time: 30 V-Ups 400m run...

Tuesday, September 28

September 26, 2021SiteplicityWOD0

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Warm-up (No Measure) 3 RDS @ Increasing Pace (2:00 on, :30 off) 8 Up-Downs 8 Alternating Step-Ups 8 Samson Lunges 8 Plate G2OH Skill/Strength DBL DB Lunge (3×16) 3×16 DBL DB Alternating Lunge Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 4 10 Burpees 10...

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