Crossfit Garage – CrossFit View Public Whiteboard Cardio (Time) Buy-in to Gwen 400m Run 200 Double-unders (2:1 SU) 100 Cal Echo Bike Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: 5 rds of “The Bike is Right” Penalty 1- Up-downs Penalty 2- Barbell Straight Leg Deadlift Penalty 3- Hops over Barbell Penalty 4- Good Mornings Penalty 5- BurpeesEach athlete will have a partner and a bike. Partner 1 will bike for a calorie number...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: EMOM X 6 Minute 1 :40 Bike (@ increasing pace) Minute 2 :40 Groiners Minute 3 :40 Cossack Squats Specific: 2 Sets: 8 Tempo Back Squats (2221) *First set w/ empty barbell, second set with light load Skill/Strength Back Squat (4×10) @75-80% of 10RM*...Read More

Crossfit Garage – Student Strength View Public Whiteboard Weightlifting Back Squat please have a coach spot you Shoulder Press Extra Credit Back Extension (3×10) Pull-ups (3×10)Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: AMRAP X 7 100m jog 10 Box Step-Ups 10 Scap Pull-Ups 10/10 Single Arm DB Row (Supported on Box) Specific: Review Renegade Row & Strict Pull-Up/Scaling Options Skill/Strength EMOM X 12 Minute 1: Max Strict Pull-Ups in 1 set Minute 2: 3 DB Renegade...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: 30 Single Unders→ High Jump SU/DU Attempts 10 PVC Pass Throughs 10 Muscle Cleans 10 Strict Press Specific: Split Jerk Prep 1×5 w/ 2 sec pause in receiving position (w/ empty barbell) 3×2 (Building in weight) Skill/Strength Split Jerk (5×2) @ 80-85% C+J...Read More

Crossfit Garage – Student Strength View Public Whiteboard Weightlifting Back Squat Bench Press Extra Credit Power CleanRead More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: 2 RDS 200m jog (increase pace second round) 10 Samson Lunges 10 KB Straight Leg DL 10 Alt Scorpion Stretches Specific: Review KB SDHP and Push-Ups Run HRPU SDHP (Time) For Time: 400m run 30 Hand Release Push-Ups 400m run 30 KB SDHP (53/35)...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: AMRAP X 6 150m row 10 PVC Pass Throughs 10 PVC Around the Worlds 10 Air Squats w/ Pause at Bottom Specific: Progressive Snatch Warmup Skill/Strength Snatch (1×1) 20:00 to build to a 1RM Bright Spot Metcon (AMRAP – Rounds and Reps) AMRAP X...Read More

Crossfit Garage – Student Strength View Public Whiteboard Weightlifting Back Squat Deadlift Extra Credit Shoulder PressRead More