Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) GENERAL: – banded front rack/lat stretches 3 Rounds: 5 Plank Walkouts + Push-up 10 Single DB Strict Press 10 Single DB Bent Over Row 10 Single DB Bicep Curl SPECIFIC: Review DB Seated Press and Renegade Row Skill/Strength EMOM X 15 Minute 1: 8 Seated...Read More

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

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up (No Measure) GENERAL 5 RDS of “Rowling” (200m) RD 1 Penalty-Up-downs RD 2 Penalty-Tuck Ups RD 3 Penalty-Air Squats to Medball RD 4 Penalty-V-Ups RD 5 Penalty-MB Thrusters Skill/Strength E3MOM x 5 400m run Metcon (AMRAP – Rounds) AMRAP X 15 400m run 25 Single DB...Read More

Crossfit Garage – CrossFit View Public Whiteboard More Complex (Time) Row 300m 9 Snatch Complex @ 55% 1RM Snatch Run 400m 6 Snatch Complex @ 70% 1RM Snatch Row 300m 3 Snatch Complex @85% 1RM Snatch Run 400m Snatch Complex 1 Power Snatch 3 OHS 1 Hang Power SnatchRead More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 6 10 Lunging PVC Pass Throughs 10 Kip Swings 10 Barbell Good Mornings 10 Muscle Cleans 10 Elbow Punches Metcon (Time) For Time w/ Partner 150 Deadlift (135/95) 100 Power Cleans 75 Front Squats 50 T2B 25 Power Snatches Bright Spot Deadlift Power...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: 2 Rounds: 10 Plate Frontal Raises (2.5 or 5-lb plates) 10 Plate Lateral Raise 10 Jump Squats 5 Up-downs Specific: Review Split Jerk, Into… 2×5 w/ 2 sec pause in receiving position (One w/ empty barbell, One w/ light load) Skill/Strength Split Jerk (5×3)...Read More

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

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: AMRAP X 7 50 Single Unders 5 Push-Up to Pike 10 Kip Swings (on bar or rings) 10 Strict Knee Raises Specific: Review Muscle Ups and Scaling Options for Skill session Skill/Strength EMOM X 10 Minute 1: 3-6 Unbroken Ring/Bar Muscle Ups (or transition)...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: 10 Samson Lunges 10 Plate Deadlifts 10 Plate Presses 10 Plate Hops 10 Step-Ups Skill/Strength Snatch (5×2) @ 80-85% 1RM G2OH Lunge Jump (AMRAP – Rounds and Reps) AMRAP 12 20 Plate G2OH (45/25) 20 Plate OH Lunges 20 Box Jumps (24/20) Bright...Read More

Crossfit Garage – Student Strength View Public Whiteboard Weightlifting Back Squat Shoulder Press Extra Credit DeadliftRead More