Crossfit Garage – CrossFit View Public Whiteboard Metcon Hang em’ High (Time) 3 RFT: Rx 30 Hang Power Cleans (95/65#) 30 Wallballs (20/14#) 30 Calorie Row Rx+ 30 Hang Power Cleans (115/80#) 30 Wallballs (20/14#) 30 Calorie Row Time Cap: 20 min Bright Spot Hang Power Clean Intended Response Avoid going to failure on the...Read More
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Overhead Squat – Take the beginning of class to work on mobility and full range of movement in the Overhead Squat position – then, establish a comfortable set of 5×3 where the following can be achieved/maintained: – active shoulders – bar remains over middle of foot –...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-upsPerform 400m run, then complete as many pull-ups as possible in a single set (unbroken). As soon as the set of pull-ups breaks (athlete touches floor with feet), continue into another 400m run. Score:...Read More
Crossfit Garage – CrossFit View Public Whiteboard () Nasty Nancy (Time) 5 rounds: 500-m run 15 overhead squats 15 bar-facing burpees W 125# M 185#Scale as necessary to achieve a 4-6 minute round. Time cap at 30 minutes.Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats Cash Out CO2:...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon Tea for Two (Time) With a Partner: 9 Rounds: 24 Calorie Row 12 Burpees-Over-Rower 6 Cleans 135/95 – one partner working at a time – full SQUAT clean Bright Spot Clean Intended Response Strategize/divide up movements between partners as necessary to keep rest periods brief Target Time:...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon Tabata 19 (4 Rounds for reps) Four Tabatas for total reps in 19 minutes: Tabata Sit-ups -rest 1 minute- Tabata Push-ups -rest 1 minute- Tabata Air Squats -rest 1 minute- Tabata Russian KBS 53/35 *Tabata score is the LEAST number of reps performed in any of the...Read More
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Push Jerk Athletes should take the first 15-20 mins of class to determine a heavy 2-rep – may receive bar from rack Metcon Max Cal Row Interval 1 (Calories) 10 Rounds: 1-minute Max Calorie Row *1-minute REST between rounds* Score: total calories rowed from all 10 rounds...Read More
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Back Squat EMOM 6×6 Every minute on the minute for 6 minutes athletes perform 6 back squats. Determine load before beginning EMOM. The goal is to complete all 6 sets at the same weight and record. Metcon 1234 AMRAP (AMRAP – Reps) 1 minute of Air Squats...Read More
