Crossfit Garage – CrossFit View Public Whiteboard X is gonna give it to ya! (AMRAP – Reps) AMRAP 30 Min Count by 1’s X Wallballs (20/14) X S2O (95/65) X Sit-ups X Cals (row and/or echo) X C2B X Front Squat (95/65) X Box Jumps (24/20) OR Count by 2’s X Wallballs (30/20) X S2O...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Metcon (Time) With a Partner: 75 Calorie Row or Echo 125 DU/SU 75 Toes-to-Ring 50 Two-for-One Wall Balls 14-20/8-12** 75 Toes-to-Ring 125 DU/SU 75 Calorie Row or Echo (One partner working at a time) *after partners complete each movement, perform 10 Synchro KBS (53/35), then move to...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon – Athletes may choose to increase load in increments for Shoulder Press, or remain at the same load for all 7 sets – Main focus: stay ‘heavy’ from the beginning Heavy + Speed (Weight) EMOM x 14: Even: 8 Box Jumps 30/24 Odd: 4 Shoulder Press (Heavy)While...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 10 Alt DB Power Snatch 35/25 6 Push-ups on DB + Renegade Row* 10 DB Hang (Squat) Clean Rx+ 50/351 DB used for Power Snatch, 2 DBs used for the rest *1 Rep = 1 Push-up + 1 Renegade...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Today athletes choose one of the following options: Echo or Row Intervals Note: Bike Intervals are :20 each and Row Intervals are :30 each Echo Interval Sprint 2 (6 Rounds for calories) :20 x 6 Intervals *2:00 rest between sets*– Score is calories per round (athletes will...Read More

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Spend the first 10 minutes of class building bar to 80-85% before beginning Back Squat portion Back Squat (4-4-4-3-3-3-2-2-2) Every :90 x 9 sets: 0-1:30, 1:30-3 and 3-4:30: four reps @ 70% 4:30-6, 6-7:30, and 7:30-9: three reps @ 75% 9-10:30, 10:30-12, and 12-13:30: two reps @...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Pocket Full of Sunshine (Time) 5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Directly into… 3 Rounds of “DT” 12 Deadlifts (155/105#) 9 Hang Power Cleans 6 Jerks Directly into… 1,000 Row25:00 cap Bright Spot Deadlift Hang Power Clean Push Jerk 1000m Row (Time) Max...Read More

Crossfit Garage – CrossFit View Public Whiteboard Mash-up Vol 1 (Time) 75 Cal Row 10 Rounds 10 Burpees 20 Air Squats 30 Sit-ups 75 Cal Row Rx+ w/Weight Vest (20/14)Read More

Crossfit Garage – CrossFit View Public Whiteboard ‘Yvonne’ (Time) For Time with a Partner: 76 Air squats 76 Dumbell Push Presses (50/30) 76 AbMat Sit-ups 76 Wall Ball Shots (20/14) 76 Burpees 76 Med Ball Twists (20/14) 76 Push ups 76 Kettlebell Swings (53/35) 76 Dumbell Thrusters (50/30) 400m run (together)One partner working at a...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about...Read More