Crossfit Garage – CrossFit View Public Whiteboard Skills Following warmup, take the beginning of class to work on pistol progressions/skill work Pull Pistol Push (Time) 10 Rounds: 5 C2B Pull-ups 4 Alternating Pistol Squats 5 Push-ups Bright Spot Chest-To-Bar Pull-ups Pistols Push-ups ()Read More
Crossfit Garage – CrossFit View Public Whiteboard Double WHAMMY! (AMRAP – Reps) 24 Min AMMAP OH DB Walking Lunge (35/20) Every 2 Min do 1 Min of Work on the mat you land in. (Mat will be numbered) 1 = Hand Release Push-up 2 = Windshield Wipers 3 = Sit-ups 4 = Rest 5 =...Read More
Crossfit Garage – CrossFit View Public Whiteboard ‘Fire Pit’ (Time) For time, with a partner: 100 DU 90 Wall Ball Shots (20/14) 80 Sit-ups with a WB (20/14) 70 KBS (53/35) 60 calories Echo bike 50 box jumps (24/20) 40 burpees over partner 30 DB S2O (35/20 x2) 20 goblet squats 10 man makers (35/20)...Read More
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Clean Pull+Clean (1×1) Do one Clean Pull followed by one Clean. (full squat if you are capable)Clean pull (with control), touch-and-go into a Clean Record heaviest load, scored as a 1×1 (compare to 12/10/19) DO-SI-DO (Time) 30-20-10 Front Squats 135/95 Power Cleanbarbell received from ground DO-SI-DO (alt)...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon (Time) 500m run 5 burpees-to-target* 25 KBS 53/35 400m run 10 burpees-to-target 20 KBS 300m run 15 burpees-to-target 15 KBS 200m run 20 burpees-to-target 10 KBS 100m run 25 burpees-to-target 5 KBS*burpee to a target 6″ beyond reach Bright Spot 400m Run (Time) Max Effort 400m Run...Read More
Crossfit Garage – CrossFit View Public Whiteboard DL + SUMO (Weight) For Load: 1 Heavy Deadlift 10 Sumo Deadlift (80% of Heavy Single) 1 Deadlift (95% of of Heavy Single) 20 Sumo Deadlift (70% of Heavy Single) 1 Deadlift (90% of Heavy Single) 30 Sumo Deadlift (60% of Heavy Single)– Considering the overall volume and...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon No thanks! (Time) 50-40-30 OHS 45/35 40-30-20 WB 20/14 20-15-10 Dips– barbell received from ground Rx: Unassisted matador or ring dips Scaling options: band-assisted matador or ring dips, bench/box dips Bright Spot Overhead Squat Dips ()Read More
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
