Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 7 25 ft. Bear Crawl 10 Kip Swings 10 KB DL 10 KB Upright Rows Skill/Strength EMOM X 12 Minute 1: 250m row Minute 2: 15 American KB Swings Minute 3: Rest Metcon (AMRAP – Rounds and Reps) AMRAP X 12 500m row...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 6 100m run 8 Hang Muscle Cleans 8 Elbow Punches 8 Front Squats 2 Wall Walks Specific: 2 RDS (1 w/ empty barbell, 1 w/ Light-Moderate Load) 3 Deadlifts 3 Hang Muscle Cleans 3 Hang Power Cleans 3 Hang Squat Cleans Skill/Strength Hang...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: :30 Bike (Inc. pace each round) :30 Groiners :30 Deadbugs :30 Bike :30 Birddogs ‘Whole Lotta Tabata’ (AMRAP – Reps) Tabata 1 (8 Rounds :20 on, :10 off) Cal Bike -Rest 1 min- Tabata 2 (8 Rounds :20 on, :10 off) Sit-Ups -Rest...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 400m jog Into.. EMOM X 6 Minute 1: 5 Plank Walkouts + 5 Up-downs Minute 2: 10 Barbell Good Mornings + 5 Up-downs Deadlift (4×1 @ 90-95% of 1RM) DL Burp Run (Time) 5 Rounds: 3 Deadlifts (275/185) 9 Burpees to Plate 200m run *Rest...Read More

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up (No Measure) AMRAP X 8 200m run 20 Plank Shoulder Taps 8/8 Single Arm Russian KB Swing 8 Bootstrapper Squats Skill / Strength Murph Prep EMOM X 15 Minute 1: 5 Pull-Ups Minute 2: 10 Push-Ups Minute 3: 15 Air Squats Metcon (Time) EMOM X 12...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon (Weight) Max Weight Bella Complex 200m Run 9 Bella Complex 95/65 400m Run 6 Bella Complex 115/85 800m Run 3 Bella Complex 135/115 400m Run 1 Bella Complex 155/135 200m Run 1 Bella Complex +10 lbs (repeat run and added weight until unable to complete a Bella...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 12/10 Cal row 10 V-Ups 8 Step-ups 6 Scap Pull-ups 4 KBS light weight Metcon (AMRAP – Rounds and Reps) AMRAP X 30 W/ Partner 50 Calorie Row 40 Box Jumps 24/20 30 KBS 53/35 20 Sit-ups 10 Pull-ups One partner working at...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 7 30 MB Toe Taps 10 Groiners 10 MB Thrusters (2 sec. Pause at bottom) 1-1/4 Front Squat (4×5) *build across 4 sets *log final (heaviest) set of 5 WB DU (AMRAP – Rounds and Reps) AMRAP X 9 30 Wall Balls (20/14)...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM X 6 Minute 1: 10 Superman PVC Pass Throughs + 10 Scap Pull-Ups Minute 2: 10 Up-downs Then, Specific Warm-up: 3 Rounds (1 w/ empty barbell, second two with light load) 8 Snatch Grip DL 8 Perfect Kip Swings Snatch Pull (5X1 Snatch Pulls...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 9 (Increase Pace each round) 200m Jog 250m Row 12/10 Cal Bike 10 Leg Swings Forward/Back 10 Leg Swings Side/Side – Calf Stretch – Pigeon Stretch – Supine Leg Crossover Stretch ‘Lungs’ (Time) 100/80 Cal Bike 1 Mile Run 2k Row 32 MIN...Read More