Crossfit Garage – Summer Strength View Public Whiteboard Weightlifting Back Squat please have a coach spot you Shoulder Press Extra Credit Back Extension (3×10) Pull-ups (3×10)Read More

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Overhead Squat (1×3) Bar received from the rack – log heaviest set of 3 Metcon Mini Nancy (Time) 2 Rounds: Rx 400m run OR 500m row 15 Overhead Squats 95/65 Rx+ 15 cals Echo Bike 15 Overhead Squats 125/95 Nancy (Time) 5 Rounds for time of: 400m...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon AMRAP SU/DU 1-minute (AMRAP – Reps) Max reps of consecutive single-unders in one minute Rx+ Double-Unders*athletes may take their best score out of 5 separate minute attempts Snatch Sit-up WB (Time) 4 Rounds: 20 Alt DB Hang Power Snatch 50/35 30 Abmat Sit-ups 20 WB Power Cleans...Read More

Crossfit Garage – Summer Strength View Public Whiteboard Weightlifting Back Squat Bench Press Extra Credit Power CleanRead More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Metcon “Rock the Boat” (AMRAP – Rounds and Reps) AMRAP 30: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats Run= 4 Reps Row= 5 reps Bright Spot 500m Row (Time) Max Effort 500m Row...Read More

Crossfit Garage – CrossFit View Public Whiteboard DAD BOD (Time) You know it’s hot!!! 15 Rounds 10/7 Cal Echo Row-tate 08 KBS 53/35 05 Thrusters 75/55 Rx+ KBS 70/53 Thrusters 95/65Echo Row-tate is rotating between the Echo Bike and Rower every round ; ) Father’s Day WOD. I’ve been a Dad for 15 yrs, 3...Read More

Crossfit Garage – CrossFit View Public Whiteboard JNT: Metcon (Time) Juneteenth For Time Buy-In: 65 second Moment of Silence Then, 6 Rounds of: 400 meter Weighted Run (35/25 lb) 19 Dumbbell Hang Squat Cleans (2×35/25 lb) 18 Devil Presses (2×35/25 lb) 65 Russian Twists (35/25 lb)With a running clock, as fast as possible perform the...Read More

Crossfit Garage – Summer Strength View Public Whiteboard Weightlifting Back Squat Deadlift Extra Credit Shoulder PressRead More

Crossfit Garage – CrossFit View Public Whiteboard Accessory Work Handstand Walk Practice (No Measure) EMOM 10 min 1) 15/12 cal row min 2) HS WalkSub HS walk for: – wall walk-ups – HS Kick-ups – HS Hold against wall Run HSPU interval (3 Rounds for reps) With a 3min running clock: Run 400m AMRAP HSPU...Read More

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (1×3) Take the first half of class to work up to a heavy 3-rep without dropping the bar between reps. Record heaviest Metcon AMRAP 12 (Calories) 3 Rounds: 10 Hang Power Cleans 95/65 12 Box Jumps 24/20 12 Shoulder-to-Overhead 95/65 10 KBS 53/35 Then,...Read More