Crossfit Garage – CrossFit View Public Whiteboard Metcon (Weight) ‘Heavy + Skill’ EMOM 16 minutes: Odd: 3 Push Press* Even: 75 Single-Unders– barbell received from ground *Increase weight as desired or stay at same load across all sets; avoid building up to failure **score as heaviest set(s) Scaling Options: – DB Push Press Wall Sit...Read More

Crossfit Garage – CrossFit View Public Whiteboard Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Bright Spot 500m Row (Time) Max Effort 500m Row Deadlift Box JumpsRead More

Crossfit Garage – CrossFit View Public Whiteboard ‘Battle Ground’ (6 Rounds for reps) Grab a Partner! Every 4 Minutes for 6 Rounds: 400m Run 10 Goblet Squat 50/35 10 Burpees*One partner working at a time* 400m = 8 reps (1 rep per 50m) 1 full round = 28 possible reps 168 total reps (if all...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon (Time) 55-45-36-28-21-15-10-6-3-1 Cal Row Echo Cals Double Unders60 minute Time Cap Max Strict Pull-ups (AMRAP – Reps) Take 10 minutes at the beginning of class to warm up, discuss and attempt a set of max strict pull-ups – Record largest set of unbroken repsRead More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Black Friday (Time) 200 Box Jump Overs 24/20 150 Wall Balls 20/14 100 Ground-to-Overhead 95/65 75 Bar Over Burpees 50 Pull Ups Cash-In/Cash-Out: 1000 Meter Row (Before and After)Partner with Two or More… RX is partner (2 people) Bright Spot Pull-upsRead More

Crossfit Garage – CrossFit View Public Whiteboard Backsquat Tabata (Time) 100 Back Squats – Tabata* 135/95*Tabata = :20 work followed by :10 rest (athletes continue in this pattern until 100 reps are accumulated) – barbell received from rack or ground (may stagger two heats if necessary) Bright Spot Back Squat GOAT work (No Measure) EMOM...Read More

Crossfit Garage – CrossFit View Public Whiteboard Helen’s BFF Annie (Time) 400m Row 50 Double-Unders 30 Sit-ups 12 Pull-ups 21 KBS 53/35 400m Row 40 Double-Unders 40 Sit-ups 12 Pull-ups 21 KBS 400m Row 30 Double-Unders 50 Sit-ups 12 Pull-ups 21 KBS Rx+ 24/21 Calories Echo Bike GHD Sit-ups 20/20/20 KB 70/53SU 1:1 Bright Spot...Read More

Crossfit Garage – CrossFit View Public Whiteboard Skills 15:00 running clock – Hang Snatch P.O.P and skill practice for quality – athletes begin with PVC/empty barbell then add weight if desired Hang Snatch Optimus Prime (AMRAP – Reps) AMRAP 7: Wallball Shots 20/14 *5 Deadlifts 225/155 at the top of each minute*DL sets at 1:00,...Read More

Crossfit Garage – CrossFit View Public Whiteboard ‘Hurry Up and Wait’ (AMRAP – Reps) EMOM 15 minutes: 6 Clean* 95/65 4 Burpees-Over-Bar***Clean with full squat **burpees can be bar-facing or lateral – Score if complete: 150 total reps Bright Spot Clean Squat CleanRead More

Crossfit Garage – CrossFit View Public Whiteboard SA DB Complex (2×12) 5 Single-Arm DB Push Press 4 Single-Arm DB Push Jerk 3 Single-Arm DB Split Jerk *Complete complex on one arm before switching to other arm **4 total sets – (2-2:30 each set)Score: DB load used for heaviest complex – (logged as single DB weight)...Read More