Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 8 8 Cal Bike 10 Groiners 8 Cal Row Quad Pulls Ham Scoops Metcon (Calories) EMOM X 30 Minute 1: :50 Row Minute 2: 50 Bike Minute 3: Walking RestScore: total calories combined Cool Down 1:00 Banded Lat Stretch/Side 1:00 Scorpion Stretch/Side 1:00...Read More

Crossfit Garage – CrossFit View Public Whiteboard Motivation Meme (AMRAP – Rounds and Reps) 28 Min AMRAP 15/12 Echo Cal (20/16 Row cal alt) 12 Power Clean 155/115 9 GHD Rx+ 185/135Read More

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up AMRAP X 8 200m jog 10 Groiners 10 Scap Push-Ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Kip Swings Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In...Read More

Crossfit Garage – CrossFit View Public WhiteboardRead More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 8 200m jog 10 Groiners 10 Scap Push-Ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Kip Swings Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor...Read More

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up (No Measure) EMOM X 9 Minute 1: 10 SA KB DL (R) + Suitcase Hold until :45 Minute 2: 10 SA KB DL (L) + Suitcase Hold until :45 Minute 3: 5/5 SA KB Upright Rows + 5 Up-downs Metcon (Time) 3 RFT 200m DB/KB Farmers...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up Stretch and Mobility: Hold these for :30 each/side: – Pigeon Stretch – Lizard Stretch – Half Saddle or Stationary Quad Pull – Half Split Stretch or Frog Stretch – Calf Stretch – Twisted Cross – Childs Pose – Cobra Stretch – Open Door – Banded Lat Pull-Down...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 7 3 Up-Downs 6 Alt Step-Ups/Box Jumps 9 Alt Groiners 12 Air Squats to WB 1-1/4 Front Squat (5×1) *build across 5 sets * record last/heaviest single WB BBJO (AMRAP – Rounds and Reps) AMRAP X 10 40 Wall Balls (20/14) 15 Burpee...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM X 6 Minute 1: 30 Single Unders + 8 Scap Pull-Ups Minute 2: 6 Snatch Grip DL + 6 Cossack Squats Snatch (Snatch 5×3 @ 75-80% of 1RM) Dub Snatch Pull-up (AMRAP – Rounds and Reps) AMRAP X 12 48 Double Unders 24 Alt....Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds @ Increasing Pace: 100m run 10/8 Cal Bike 10 Sit-Ups :30 Downdog Hold w/ alternating calf stretch Run/Cal Interval (AMRAP – Reps) Every 4 minutes x 6 sets: 400m run 20/15 Cal Bike Rx+ 25/20 Cal Bike400m Run = 4 reps Rx (144/114)...Read More