Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 15/12 Calorie Row, into: 2 Rounds: 5 Plank Walk Outs w/ Cobra Stretch 10 Bootstrapper Squats 15 Alt Box Step-Ups 10 WB Air Squats (hold WB) 5 WB Push Press What the Chip is this?/ Partner (Time) 50 Russian KBS 50 Calorie Row 50 Wall...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: 1:30 Bike @ Easy Pace, into.. 2 Rounds: 10 Cossack Squats 10 Groiners 10 Bent Over Rows Into.. 1:30 Bike @ Moderate Pace Specific: 2 Rounds w/ empty barbell: 6 Clean Grip DL 6 Muscle Cleans→ 6 Power Cleans 6 Front Squats→ 6 Squat...Read More

Crossfit Garage – Student Strength View Public Whiteboard Weightlifting Shoulder Press Deadlift Extra Credit Power Clean Back SquatRead More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) GENERAL 3 Rounds: :30 row (Arms only) :30 row (Arms and Torso) :30 row (full body) :30 rest SPECIFIC 1:00 row @ moderate pace (60-70%) :30 easy pace 1:00 row @ moderate-hard pace (70-80%) :30 easy pace 1:00 row @ hard pace (80-90%) 5k Row...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: AMRAP X 7 200m run 10/10 Leg Swings 10 PVC Pass Throughs 10 PVC Overhead Squats Specific: Snatch Progression Warmup Skill/Strength Snatch (5×1) @ 85-90% 1RM Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#20 MIN CAP *last...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: AMRAP X 8 25 Jumping Jacks 10 Straight-Leg Deadlift 10 Tuck-Ups/Sit-ups :20 Hollow Hang Specific: Review Clean Grip DL Skill/Strength Clean Grip Dead Lift (4×5) *Building* *After 5th Rep hold at top for :20 DL T2B Ladder (Time) 30 Deadlift (225/155) 30 T2B 20...Read More

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