Crossfit Garage – CrossFit View Public Whiteboard Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting...Read More
Crossfit Garage – CrossFit View Public Whiteboard Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click hereLieutenant...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon Double Snatcher (AMRAP – Rounds and Reps) AMRAP 20: 2 Calorie Row 2 RA DB Power Snatches (50/35) 2 LA DB Power Snatches 2 Burpees 4 Calorie Row 4 RA DB Power Snatches 4 LA DB Power Snatches 4 Burpees …Continue with this pattern, adding 2 reps...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon Echo Interval Sprint 1 (Time) 8×10 Calories Echo Bike Sprint *3-minute rest between rounds*– Perform eight 10-calorie sprints with 3-min rest between – Athletes keep track of their own time using clock. Score is total time including rest periods Rowing Interval Sprint 1 (Time) 8×10 Calorie Row...Read More
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Hang Clean (5×3) * This is with a full SQUAT – 5 sets of 3 reps using 75-80% most recent 1RM. Rest 2 mins between sets Accessory Work Post-Weightlifting – For QUALITY, not MEASURE: 3 Rounds 8 Deadlift 95/65 8 Clean Pull 8 Hang Power Clean :30...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon Breakdance (AMRAP – Reps) EMOM 25: Min 1: 18/15 push-ups Min 2: 13/10 Calorie Echo Min 3: 15 Russian KBS 53/35 Min 4: 50 DU Min 5: RestMen: 480 total reps possible Women: 450 total reps possible Bright Spot Push-ups Double-Unders Intended Response EMOM-style workouts are great...Read More