Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 3 RDS :30 High Knees :30 Butt Kicks :30 Jumping Jacks :30 rest Metcon (Time) WODFor Time: 1 mile run 100 Burpees 30 MIN CAP Cool Down 1:30 Couch Stretch/SideRead More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Axel (Time) 6 Rounds for Time w/ Weight Vest (20/14) 9 Box Jumps (24/20) 11 Sit-Ups 12 WBs (20/14) Starting at 1:00, perform 1 Burpee at the top of each minuteRead More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 2 Rounds: 10 Jump Squats 10 Close Stance Air Squats 10 Step-ups 10 Muscle Cleans 10 Elbow Punches 10 Push Press Skill/Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols, Pistol w/toe hooked (see...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up Part 1) 5 RDS of “Rowling” 150m RD 1 Penalty-Up-downs RD 2 Penalty-Cossack Squats RD 3 Penalty-Bootstrapper Squats RD 4 Penalty-KB DL RD 5 Penalty-KB Swings The goal is to try to hit 150m on the dot. If members do, Coach owes them 3 burpees 🙂 However...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 6 100m run 10 PVC Pass Throughs 10 PVC Around the Worlds 10/10 Leg Swings Forward/Back 10/10 Leg Swings Side to Side Skill/Strength (5×1 ) E2MOM X 5 1 Hang Power Snatch + 1 Hang Squat SnatchPrioritize technique over a heavy load – warmup to...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 2:00 Easy Bike into.. 2 Rounds: 10 reps each of: Small Arm Circles Forward Small Arm Circles Backwards Big Arm Circles Forward Big Arm Circles Forward Plate Frontal Raises Plate Lateral Raises Plate Scarecrow Raises Into.. 2:00 moderate bike 2 Rounds: 5 Strict Press 10 Scap Pull-ups...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 7 5/5 Single Leg DL 10 Straight Leg Sit-up 10 Barbell Good Mornings DL Warmup: 3 sets 6 Tempo Deadlift (2121) 1 set w/ empty barbell, 2 sets building w/ light-moderate load Deadlift (1×2) E2MOM x 10 2 Deadlift *building* in weight every 2:00 for...Read More

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up EMOM X 9 Minute 1: :40 Up-downs Minute 2: 8 Push-Up to Pike Minute 3: 12 DB DL Skill/Strength DB Floor Press 6-6-4-4-2 Metcon (Time) WOD5 RFT 15 Hand Release Push-Ups 10 Up-down DB DL 10 MIN CAPRead More

Crossfit Garage – CrossFit View Public Whiteboard () Peas & Carrots (Time) 100 Double-unders 21 – 15 – 9** Single Arm DB Power Snatch** 30 ft DB OH Walking Lunge (Right) Dumbbell Squats** 30 ft DB OH Walking Lunge (Left) Single Arm DB Push Press** 100 Double-undersPeas & Carrots go together like the Left and...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 3 RDS 200m jog 10 Scap Pull-Ups 12 Air Squats 20 Plank Shoulder Taps Skill/Strength E2MOM X 5 5 Strict Pull-ups + 5 Kipping Pull-ups Metcon (AMRAP – Rounds and Reps) WODAMRAP X 18 W/Partner 400m run 20 Pull-Ups 60 Wall Balls Cool Down 1:30 Banded Lat...Read More