WOD – Page 184 – CrossFit Garage

09282020

September 27, 2020SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Metcon ‘Dipstick’ (Time) 2 Rounds of: 8 Power Snatch 125/85 8 Bar Facing Burpees Then, 2 Rounds of: 8 Power Snatches 115/75 8 Bar Facing Burpees Finally, 2 Rounds of: 8 Power Snatches 95/65 8 Bar Facing Burpees Rx+ 175/125 155/105 135/95One barbell used – athletes change weight...

Marcha por la muerte

September 26, 2020SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Marcha por la muerte (Time) 4 Rounds 50/35 Cals (Echo or Row) 10 Clean & Jerk (115/85) Rest 2 Min 150 Cal (Echo or Row) Rest 2 Min 100 Dumbbell Box Step-ups (35/20; 24/20) Rx+ 135/105 barbell; 50/35 dumbbellPace and Cadence. Establish a pace that does not jack...

09262020

September 25, 2020SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Skills Split Jerk (Work up to a max 3 rep Split jerk from the rig) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Cash Out CO: Metcon (No Measure) 50 Wallballs for Quality

09252020

September 24, 2020SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Bent Over Row (5×5) 5 sets of 5 reps at the same weight Metcon Micheal Haub (AMRAP – Reps) EMOM in 10 minutes: 4 Front Squats 225/155 10 Double-Unders This Hero WOD is dedicated to Michael Haub, FDNY, Ladder 4, who was killed 9/11/2001.140 reps total if...

09242020

September 23, 2020SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Metcon 2-mile Run Time Trial (Time) 1-Mile Run (Time) Max Effort 1-Mile Run Cash Out ABSolutely (No Measure) 3 Rounds: 10 Toes to Bar 15 Abmat Situps 100-foot Farmers Carry (2) 53/35 :30 Forearm Plank Hold

09232020

September 22, 2020SiteplicityWOD0

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...

09222020

September 21, 2020SiteplicityWOD0

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 –...

09212020

September 20, 2020SiteplicityWOD0

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:...

Nasty Nancy

September 19, 2020SiteplicityWOD0

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.

09192020

September 18, 2020SiteplicityWOD0

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:...

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