Crossfit Garage – CrossFit View Public Whiteboard Half Murph (Time) Rx 800 m run 50 pull ups 100 push ups 150 Air Squats 800 m run (split reps however you need… Cindy perhaps) Rx+ 1 mile run 50 pull ups 100 push ups 150 air squats 1 mile run (in order) (weight vest optional 20/14)Read More
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Three-Position Power Clean Complex Power Clean, Hang Power Clean, High-Hang Power CleanWith a 15:00 running clock, work up to a heavy set for this complex. Record heaviest load, scored as 1×3 (Compare to 2/25/20) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 12 Wall Balls 20/14...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon ‘Armistice’ (Time) 11 Rounds: 11 Sit-ups 11 Air Squats 11 Hand-Release Push-ups 11 Box Jump Burpees 24/20 200m Run Rx+ wearing a weight vest Time cap: 35 minsEvery Veterans Day, hundreds of veterans, veteran supporters, gyms and boxes across the nation participate in #WOD4Warriors, a functional fitness...Read More
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Bench Press (1×2) Use the first half of class to determine a heavy set of 2 unbroken reps. Athletes may pair up. Use spotter when needed. Record heaviest load. Metcon (Time) 21-15-9 KB Deadlift (2-53/35) Bench Press @ 55% Kettlebell Swings 53/35 *18/15 Calories Echo Bike between...Read More
Crossfit Garage – CrossFit View Public Whiteboard Skills Prior to the start of the WOD, have athletes practice efficiently getting the bar from ground into OH position and build bar up to working weight Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Nancy Altered (Time) Nancy Altered...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon (Time) 200 American KBS 70/53 *Every break = +200m Run ** Every break after the 1st is double the distance: 200m, 400m, 800m, and 1 mile… – A “break” counts as any time the KB stops moving.On the run, think about relaxing the arms and shoulders and...Read More
Crossfit Garage – CrossFit View Public Whiteboard Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Metcon Crossfit Games Open 20.1 Masters (55+) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb/ 45lb 10 bar-facing burpees Time cap: 15 minutes...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 19: Buy-In: 3 Rope Climbs Then: (repeat) 12 Box Jump-Overs 24/20 30 DU 10 Alt DB Power Snatch 35/25 RX+ 50/35 DB and Cash-Out: 3 Rope Climbs– Stagger start if needed – When 19 minutes is up, folks doing Rx+ then...Read More
Crossfit Garage – CrossFit View Public Whiteboard Skills 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 repsScaling Option: ring rows, band-assisted strict pull-ups Metcon BackSquat HSPU Row (Time) For time: 30...Read More
