Category

WOD
Crossfit Garage – CrossFit View Public Whiteboard Metcon The Price (Time) With a partner 400m partner band run ———— 100 Jumping lunges with WB 20/14 50 Burpees over partner (partner holds plank, must hop over them) 100 DB power cleans (50/35) 50 T2B (Single DB overhead hold) 200 DU 50 cal row (partner holds DBs...
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Crossfit Garage – CrossFit View Public Whiteboard Metcon ‘Do Less’ (Time) With a Partner, in Order: 3K Run 2K Row 100 Air Squats 50 T2B *split run/row/reps up as necessary3K Run: 1.8 miles or seven-400m laps + 200m Bright Spot 400m Run (Time) Max Effort 400m Run 200m Run (Time) 2k Row (Time) Max Effort...
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Crossfit Garage – CrossFit View Public Whiteboard Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Grace Altered (Time) Grace Altered For Time: 30 x Clean and Jerks at 55% of 1RM RX+ use 80% of 1RM Heavy Grace (Time) For Time: 30 Clean and Jerks 185/135 Double Grace (Time) 60 reps...
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Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Back Squat (EMOM x 12) On the Minute x 12 (3 Rounds): Minute 1: 6 Back Squats @ 65% Minute 2: 4 Back Squats @ 70% Minute 3: 2 Back Squats @ 75% Minute 4: Rest **Log your heaviest 3×2 @75% – Athletes may round up –...
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Crossfit Garage – CrossFit View Public Whiteboard Metcon Metcon (Weight) Every 4 min x 5 sets: 400m Run 8 Power Snatches *Building in weight*Increase load for the Power Snatches every round (5 total) – Score is heaviest/final load for the last round – Notes: log all 5 loads in increasing order Bright Spot 400m Run...
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Crossfit Garage – CrossFit View Public Whiteboard Half n’ Half (Time) 5 Rounds 5 Cleans (115/85) 20 Double-unders 5 Rounds 5 Burpee Pull-ups 20 Wallballs (20/14)
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Crossfit Garage – CrossFit View Public Whiteboard Metcon FUn DU (Time) For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 – Each set must be unbroken – Rope must stop moving before starting the next set – Rest as needed between sets – If a set is broken, athlete must start again from the beginning of that set – A single-under...
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Crossfit Garage – CrossFit View Public Whiteboard Metcon
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Crossfit Garage – CrossFit View Public Whiteboard Metcon 400-meter Sammich (Time) 2 Rounds: 400m Run @ moderate pace (60-70%) 30 Air Squats 20 Burpees 400m Run @ fastest pace 20 Push-ups 30 Sit-ups Bright Spot 400m Run (Time) Max Effort 400m Run Push-ups Sit-ups Intended Response The running portion of this workout is to allow...
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Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Shoulder Press (10-8-6-4-2) *Superset: 40-meter Farmers Carry AHAP (11 gym mats length-wise, down and back with KBs) – 2:00 between sets (between sets of shoulder presses) – barbell may be received from rack Score: load for Shoulder Press (all 30 reps at same weight) – log KB...
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