Crossfit Garage – Summer Strength View Public Whiteboard Weightlifting Bench Press (3 X 5) Power Clean ( Skill Work)Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Out for Delivery (AMRAP – Rounds and Reps) AMRAP 14 Buy-In: 200m Run, then: 6 Knees to Chest 8 Burpees 8 Box Step-Ups 24/20 6 Push-ups Rx+ 6 T2B 8 Burpees 8 Box Jumps 24/20 6 Deficit Push-ups 45/25*28 possible reps per round Bright Spot Toes-To-Bar Metcon...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon 10 min AMRAP Row Doubleunders (AMRAP – Reps) 10 Min AMRAP Buy in of 2000m row (1m = 1 rep) then finish with Doubleunders until time runs outScore is total meters rowed plus DU reps SU 1:1 Weightlifting Bench Press (6×5) Following the Metcon, athletes are to...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon ‘The Chief is Dead’ (AMRAP – Rounds and Reps) Five 4-minute AMRAPs: AMRAP in 4 minutes: 3 Power Cleans 135/95 6 Push-ups 9 Air Squats 12 Deadlift Then Rest 1 minute *Repeat 5 times * At the beginning of each AMRAP, athletes should pick up where they...Read More

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Back Squat (3×3) 3 sets of 3 reps at 80-85% 1RM *coaches please review/demonstrate ‘bailing’ the bar and have athletes practice today during class Metcon Run Away Shoulder (Time) 3 Rounds for Time 400 Meter Run 20 S2O RX 95/65 RX+ 135/95*barbell received from ground Bright Spot...Read More

Crossfit Garage – CrossFit View Public Whiteboard Pay the Fare (Time) 21 Deadlift 225/155 21 Burpee Pull-up 15 Deadlift 255/185 15 Burpee Pull-up 9 Deadlift 275/205 9 Burpee Pull-up 1000m Row () () Pay the Fare Alternate (Time) 21 Snatch 75/55 21 Burpee Pull-up 15 Snatch 95/75 15 Burpee Pull-up 9 Snatch 115/95 9 Burpee...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Partner Bodyweight (Time) 1 Mile Run 100 Sit Ups 100 Push Ups 100 Air Squats 100 Burpees 100 Lunges 1 Mile Run RX + Weight Vest 20/14* One partner working at a timeRead More

Crossfit Garage – Summer Strength View Public Whiteboard Weightlifting Bench Press please have a spotter Deadlift Back Squat Only if you finish the first 2. They take priorityRead More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Leg ladder (AMRAP – Reps) Ascending ladder 3,6,9,12,15,… AMRAP 15 Box jump 24/20 KBS 53/35 Back Squat 95/65 30 Single unders Rx+ Box jump 30/24 KBS 70/53 Back squat 135/95 30 DU Bright Spot Back Squat Double-UndersRead More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Optimus Prime (AMRAP – Reps) AMRAP 7: Wallball Shots 20/14 *5 Deadlifts 225/155 at the top of each minute Metcon 12 Minute AmRAP (AMRAP – Rounds and Reps) 15 Goblet Squats 12 Sit Ups 9 PowerClean RX 53/35 95/75 RX+ 70/53 115/85 GHD Bright Spot DeadliftRead More