Category

WOD
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Deadlift (10×2) EMOM style: Every minute on the minute, athletes are to perform 2 Deadlifts at 70-80% 1RM for ten minutes (20 reps total) Accessory Work For QUALITY: 4 Rounds: DB Bent Over Row (8/arm) 8 GHD Back Extensions (can sub with Supermans) 10 DB Bicycle Squats...
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Crossfit Garage – CrossFit View Public Whiteboard Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row– One DB used for C+J (5 reps per arm) Scores: Round Men Women 1 32 30 2 64...
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Crossfit Garage – CrossFit View Public Whiteboard 4 Square (AMRAP – Reps) 20 Min EMOM – Max Reps Min 1: 80% 1RM Deadlift Min 2: KBS 70/55 Min 3: Double-unders Min 4: Banded push-ups Min 5: Rest ()
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Crossfit Garage – CrossFit View Public Whiteboard Metcon Power Annie (Time) 50 DU 25 Power Cleans 95/65 50 Sit-ups 40 DU 20 Power Cleans 40 Sit-ups 30 DU 15 Power Cleans 30 Sit-ups 20 DU 10 Power Cleans 20 Sit-ups 10 DU 5 Power Cleans 10 Sit-ups Rx+ 115/85SU 1:1 (scaled) Bright Spot Double-Unders Power...
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Crossfit Garage – CrossFit View Public Whiteboard Metcon () JW: Jonesworthy (Time) 80 Air Squats 40 Kettlebell Swings (1.5/1 pood) 20 Pull-Ups 64 Air Squats 32 Kettlebell Swings 16 Pull-Ups 50 Air Squats 25 Kettlebell Swings 12 Pull-Ups 32 Air Squats 16 Kettlebell Swings 8 Pull-Ups 16 Air Squats 8 Kettlebell Swings 4 Pull-Ups 8...
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Crossfit Garage – CrossFit View Public Whiteboard Skills Use the first few minutes of class to discuss progressions and scaling options for todays movements and practice technique/positioning before the workout Muscle-ups Handstand Push-ups Pistols Metcon AMRAP 15 (AMRAP – Rounds and Reps) 3 Bar Muscle-Ups 6 HSPU 9 Alternating PistolsScaling Options: (coaches advise) BMU: –...
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Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Clean and Jerk Find a heavy single for today. 20-minute time limit () Metcon Row + Run (Time) 1,000m Row 800m Run Rx+ Run with weighted vest Bright Spot 1000m Row (Time) Max Effort 1000m Row 800m Run (Time) Max Effort 800m Run Clean Power Clean Push...
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Crossfit Garage – CrossFit View Public Whiteboard Metcon Row Cindy Row (AMRAP – Rounds and Reps) AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats 20 Calorie Row Bright Spot Pull-ups Push-ups Intended Response This is a variant of the classic benchmark girl WOD ‘Cindy’. Keep in mind that your ideal pace is not just...
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Crossfit Garage – CrossFit View Public Whiteboard Metcon ‘Dipstick’ (Time) 2 Rounds of: 8 Power Snatch 125/85 8 Bar Facing Burpees Then, 2 Rounds of: 8 Power Snatches 115/75 8 Bar Facing Burpees Finally, 2 Rounds of: 8 Power Snatches 95/65 8 Bar Facing Burpees Rx+ 175/125 155/105 135/95One barbell used – athletes change weight...
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Crossfit Garage – CrossFit View Public Whiteboard Marcha por la muerte (Time) 4 Rounds 50/35 Cals (Echo or Row) 10 Clean & Jerk (115/85) Rest 2 Min 150 Cal (Echo or Row) Rest 2 Min 100 Dumbbell Box Step-ups (35/20; 24/20) Rx+ 135/105 barbell; 50/35 dumbbellPace and Cadence. Establish a pace that does not jack...
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