WOD – Page 140 – CrossFit Garage

Monday, September 27

September 25, 2021SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 7 12/10 Calorie Row 10 Superman PVC Pass Throughs 10 Scap Pull-Ups 10 Banded Lat Pull Downs Skill/Strength EMOM x 10 Minutes 0, 1, 2: :20 Hollow Hang + :20 Superman Hang Minutes 3, 4: 5 Jumping Negatives or Strict Pull-Ups Minutes 5,...

Sunday, September 26

September 24, 2021SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM X 9 Min 1: :45 Up-Downs Min 2: 8/8 Single Leg KB DL Min 3: 8/8 Single Arm KB SDHP Skill/Strength EMOM x 10 EMOM X 10 Minute 1: 10 Single Arm KB Suitcase Deadlift + :20 SA Front Rack Hold (R arm)...

Let’s Do it!

September 24, 2021SiteplicityWOD0

Crossfit Garage – CrossFit Let’s Do it! (AMRAP – Rounds and Reps) AMRAP 28 Min 30 Wallball Buy-in (20/14) 10 Front Squat (115/85) 20 Box step-over 10 Thruster (115/85) 20/14 Echo Cals or 28/22 Row Cals Rx+ 135/105 ()

Saturday, September 25

September 23, 2021SiteplicityWOD0

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)...

Friday, September 24

September 22, 2021SiteplicityWOD0

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...

Thursday, September 23

September 21, 2021SiteplicityWOD0

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...

Wednesday, September 22

September 20, 2021SiteplicityWOD0

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...

Tuesday, September 21

September 19, 2021SiteplicityWOD0

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...

Monday, September 20

September 18, 2021SiteplicityWOD0

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...

Sunday, September 19

September 17, 2021SiteplicityWOD0

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...

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